Moderation at its Finest

Do you need a reminder as to what Moderation is?  I wrote about once before here.

Source

  • You probably hear it all the time, it’s ok to have a cookie, but in moderation.  Or fast food is ok, in moderation.
  • Moderation is really eating the right amounts of foods while meeting your nutritional needs and maintaining a proper weight.
  • It’s not overdoing anything and setting limits of fat, sugar and sodium for proper health.
  • An example: a diet should be less than 30% fat…so there’s room for an ice cream sundae if you wish but maybe you shouldn’t have this on the day you had a burger and fries for dinner.

Well last night at 7:30 my husband and I were faced with what to do for dinner.  I’m usually more prepared but after moving earlier this week I’m still not as organized as I would like to be!  He said, “I could really go for a burger.”  And the idea of a burger actually sounded good, I rarely eat them.

We ended up at Nice Matin, because my husband remembered having their burger once and said it was really good.  It’s called a “Five Napkin Burger” served with sautéed onions, gruyere cheese, aioli and fries.  Since restaurant burgers are typically 8-12 ounces, I suggested sharing one and getting a healthy appetizer to share as well.  Surprisingly my husband was totally open to that!  So we started with a light vegetable soup to help fill us up and then we shared the decadent Five Napkin Burger (sans aioli) that was totally worth it!  Yes it was a splurge – higher fat ground meat, melted cheese on a brioche type of bun and with fries!  But something I tell my clients day in and day out, is that you can eat anything as long as you keep an eye on the portion and don’t eat it all the time.

The picture above is the actual burger served at Nice Matin but not the one we ate (it’s covered in the aioli).  We split the burger in half, but even so I only ate the bottom half of my bun (it was a huge roll).  And we didn’t even finish all the fries.  I left the meal feeling completed satisfied but not overly stuffed as I would have if I got my own.

Do you ever share entrees out at restaurants?  I love to even though the waiter is not always happy about it!

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Moderation, Variety, Balance & Adequacy

So the title of my blog is Nutrition by Eve: Moderation, Balance & Variety. Do you know what these words mean?  You’re probably saying “of course!” I mean we hear them ALL the time.  But have you ever thought about what they actually are and how they translate into a healthy diet.

Turns out a healthy and nutritious diet is comprised of 4 Parts:

  1. Moderation
  2. Balance
  3. Variety
  4. Adequacy

Moderation:

  • You probably hear it all the time, it’s ok to have a cookie, but in moderation.  Or fast food is ok, in moderation.
  • Moderation is really eating the right amounts of foods while meeting your nutritional needs and maintaining a proper weight.
  • It’s not overdoing anything and setting limits of fat, sugar and sodium for proper health.
  • An example: a diet should be less than 30% fat…so there’s room for an ice cream sundae if you wish but maybe you shouldn’t have this on the day you had a burger and fries for dinner.

Variety:

  • Eating different foods from day to day.
  • It’s easy to rely on the same foods, and get into food ruts, but even if you’re eating the same “healthy” foods you may be missing out on important vitamins, minerals, antioxidants and phytochemicals that are in others.
  • Some foods are higher in chemicals, mercury, pesticides, etc and by varying your diet you will be exposed to these toxins less.

Balance:

  • Providing a diet that has many types of foods so that the foods rich in certain nutrients don’t take over the needs of others and proper nutrient intake is obtained.
  • Foods contain a wide range of micronutrients, it’s important to make sure you are meeting your needs of all of them and not just concentrating on one or two since then you may miss out on others.

Adequacy:

  • A diet that provides all the proper essential nutrients to maintain a healthy body weight.
  • It’s possible to have a diet that’s adequate in protein and fat but inadequate in fiber.