One of the most important determinants of good health is what we eat. At Sayers Foodland we want to help you achieve the healthiest diet possible.

The best advice is to eat a plant-based diet of whole foods including fruits, vegetables, and whole grains while limiting your intake of red meat, unhealthy fats and salt.

FIBER

Fiber – a type of carbohydrate that the body can’t digest – is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.

Diets high in fiber appear to reduce the risk of developing various conditions, including heart disease, diabetes, and constipation.

As part of a healthy diet most adult women should consume over 20 grams of fiber a day while men should consume at least 30 grams. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you’ll need.

CARBOHYDRATES

Carbohydrates provide the body with the energy it needs for physical activity and for proper organ function, and they are an important part of a healthy diet.

While some kinds of carbohydrates are good for you others can actually increase the risk for diabetes and coronary heart disease.

The best sources of carbohydrates are whole grains, vegetables, fruits and beans which promote good health by delivering vitamins, minerals, fiber, and other important nutrients.

In contrast, easily digested refined carbohydrates from white bread, white rice and other refined grains, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

PROTEIN

Proteins are long chains of amino acids linked together which your body needs to function properly.

There are two main sources of protein: animal and vegetable. As they are said to have the same effects on our health it is important to pay attention to what comes along with the protein. For example, a 6-ounce steak contains a whopping 38 grams of protein but also contains 44 grams of fat including 16 grams of saturated fat. The same amount of salmon provides 34 grams of protein and only 18 grams of fat of which only 4 are saturated.

Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. The best animal protein choices are fish and poultry.

The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day.

OMEGA-3 FATTY ACIDS

Not all fats are bad for you!

Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, such as building cell membranes in the brain and controlling blood clotting. As our bodies cannot produce omega-3 fats we must get them through food.

Omega-3 fatty acids are also associated with other health benefits including protection against heart disease and stroke, and have been tested to treat depression.

Healthy sources of Omega-3 fatty acids include flaxseeds, walnuts, soybeans, fish (salmon, scallops, shrimp, halibut, tuna), squash, and olive oil.

CALCIUM

Calcium is a mineral that the body needs not only for building and maintaining strong bones and teeth, but also for critical functions including blood clotting, the transmission of nerve impulses, and the regulation of the heart’s rhythm.

Though milk and other dairy products provide the highest concentration per serving of highly absorbable calcium, they may not be the best source for everyone. Dairy products can be high in saturated fat and is known to cause temporary health problems with those who are lactose intolerant. Good, non-dairy sources of calcium include fortified soy milk, collards, bok choy, and baked beans.