The High Quality Diet Part One: Choosing Quality vs Choosing Calorie
Have you heard the saying that “a Calorie is a Calorie”? Will eating 1500 calories of processed food and sugar produce the same effect as eating 1500 calories of a balanced, high quality meal?
Have you heard the saying that “a Calorie is a Calorie”? It argues that eating below your caloric intake, no matter what you put in your mouth, is enough to support your weight goals. For many, 100 calories of candy and 100 calories of broccoli will produce the same effect on your weight. Will eating 1500 calories of processed food and sugar produce the same effect as eating 1500 calories of a balanced, high quality meal?
When one speaks of malnutrition, what comes to mind is usually those who do have less than 3 meals per day, thereby lacking nutrients for proper bodily function. On the other hand, does this mean that a person whose diet has an abundance of food is not malnourished? Overnourishment, as it is coined, is actually a form of malnutrition. By supplying your body with too much nutrients, this can actually be counterproductive to your body’s normal growth, function and metabolism. In truth, malnutrition can actually be an undersupply (undernutrition) or oversupply (overnutrition) of nutrients.
In truth, malnutrition can actually be an undersupply or oversupply of nutrients.
The 2013 National Nutrition Survey shows that 1 out of 10 Filipinos are underweight, while 3 out of 10 Filipinos are overweight. (READ MORE: Rappler) This means that 40 percent of the Philippine population is malnourished. Now, no need to sulk and grab a tub of ice cream. There is definitely hope! It all lies in choosing high quality food, while maintaining proper portion sizes.
What To Eat
A balanced diet is comprised of a mixture carbohydrates, protein and fat. Studies show that in a year, a person who follows a balanced, high quality diet loses the same amount of weight as a person who follows a fad diet. (READ MORE: What The Fad?) While the fad diet initially shows faster weight loss results, the difference is in weight maintenance. A person who is on a high quality, balanced diet will not easily gain back pounds, as compared to that of the fad diet.
A high quality diet comprises of fresh, unrefined, unprocessed food. These include a wide variety of fruits and vegetables, lean protein and healthy fat. This means reducing the intake of highly processed, high sugar snacks and drinks and food high in trans and saturated fat.
What’s a simpler way to know if it is a healthier option? I consider how many steps it took to produce the product I will eventually buy and eat. For example, in a supermarket, baked chicken is a better option than a chicken nugget. Baked chicken is seasoned and popped into the oven before consumed. On the other hand, in order to make a chicken nugget, chicken meat is ground, seasoned, breaded, fried and frozen. Simply put, the closer it is to its original form, the less processed and nutrient-filled it is for the body. Of course, home cooked meals are still better options, as you are in control of what you put and what you do to your food.