Improving your overall health through nutrition

Dr. Eduardo Serrano, M.D.

Nutrition is a vast and constantly evolving field of study. It seems like there is a new fad or discovery every week. “Avoid fat. Limit the amount of eggs you eat. Don’t eat red meat.” We’ve all heard simple phrases like these, but in reality, nothing is ever that black and white.

Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram, and alcohol contains 7 calories per gram. These are concrete, well-established facts, but they aren’t very practical when deciding what to eat. No two people have the same body, and therefore there is no one-size-fits-all diet. 

Your body burns a certain number of calories each day just performing the basic functions to keep you alive. Any additional activity like going for a walk or riding a bike will increase your energy requirements and calories expended for the day. If the calories your body burns outweigh the calories you take in over a prolonged period of time, you will lose weight. However, not all calories are created equal.

The value of nutrients

The term “nutrient-dense” is important to consider when choosing a healthy diet. Think of the term “nutrient-dense” the same way you think of “bang for your buck.” For example, a chocolate candy bar may have 500 calories, and a bowl of fruit might also have 500 calories. Even though they technically provide the same amount of energy, the fruit bowl is more nutrient-dense because it not only supplies 500 calories but also provides benefits from fiber and micronutrients like vitamins and minerals. These nutrients are not found in a chocolate candy bar. In other words, your body gets more value from a bowl of fruit than from a chocolate candy bar.

All about fat

Just as not all calories are the same, not all fats are created equal. The types of fats that are worse for your heart are called trans fats and saturated fats. These are often found in highly processed foods and raise the risk of heart attacks and strokes.

In contrast, you should aim for monounsaturated and polyunsaturated fats. These healthier fats are commonly found in foods like fish, nuts, seeds, and in fish oil supplements.

While general principles apply to most people, certain health conditions require specialized diets. For example, diseases like kidney or heart failure often require very specific nutritional plans. You should always consult your doctor if you have questions about your diet, your goals or any supplements you are considering.

As you age

In general, older adults require fewer calories each day, but a higher percentage of those calories should come from protein. They also have stricter hydration requirements, not because they need to drink drastically more water, but because their bodies become dehydrated more easily. As a result, staying mindful of fluid intake becomes increasingly important with age.

For those over the age of 65, women should drink about 2 liters of water a day while men require a little more, 2.5 liters of water a day.

Dr. Eduardo Serrano, M.D., is a family medicine physician at RiverStone Health Clinic and a second-year resident in the Montana Family Medicine Residency. To schedule an appointment, call 406.247.3350.

Allies In Aging Blog brought to you by First Interstate Bank.