Better Health & Living
Six Warning Signs Of A Bad Diet
Not eating enough vegetables? It could be written all over your face.
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Don’t you wish a diet checkup were as simple as an annual physical exam? The appointment might start with the dietitian asking you to say “Ahhh.” Mini-flashlight in hand, she’d look down your throat. “Hmm, not eating enough broccoli, I see,” she might say, or “Just what I thought, too much Cheez Whiz and not enough milk.”
Unfortunately, most attempts at an accurate appraisal of our nutritional status—such as hair analysis—have proved to be more quackery than quality. Don’t expect much help from doctors either; when it comes to nutritional status, they seldom probe beyond a blood test for anemia.
Fortunately, there’s a fairly simple way to tell whether you’re on the right diet track or totally derailed. First, look at your eating habits. Do you average five-plus daily servings of colorful fruits and vegetables, five-plus portions of whole grains, three calcium-rich drinks, and two servings of lean meats or legumes? Any no answer means your diet is probably lacking in one or more nutrients. Second, look in the mirror. Many signs of a careless diet may stare back at you. Fatigue, dry skin or hair, and weak nails are not necessarily “normal.” These and the other classic symptoms listed to the right are red flags that your diet is less than perfect.
One
Skin and Complexion: Sun damage, wrinkling, sagging
What’s missing? Colorful produce
What’s up? The sun’s ultraviolet rays generate oxygen fragments, called free radicals, that attack and damage skin cells and the underlying collagen, leading to premature wrinkling, sagging, and even skin cancer. Colorful produce is the best source of antioxidant vitamins, minerals, and phytochemicals that protect the skin from free radicals. It takes up to three months to accumulate antioxidants in the skin. “To be effective, along with wearing sunscreen and a hat, people should boost their intake of antioxidant-rich foods now to get additional protection from sunburn later on,” says Ronald Watson, PhD, professor of public health research at Arizona Health Sciences Center in Tucson.
What to do: Aim for eight or more dark-colored fruits and vegetables every day—at least two at every meal and one at every snack.
Two
Nails: Poor growth, chipping, or weakness
What’s missing? Protein, vitamin E, vitamin K, B vitamins, vitamin C, iron, selenium, and zinc
What’s up? Nail growth and proper circulation to the nail bed require ample amounts of these nutrients for strength and growth.
What to do: Choose whole-grain breads and cereals, such as oatmeal for breakfast, 100 percent whole-wheat bread for sandwiches, and brown rice for dinner. Eat at least five servings of fruits and vegetables each day and include several daily servings of iron-rich foods or cook in cast-iron pans (the iron leaches out of the pan and into the food to boost the total iron content).
Three
Vision: Age-related vision loss caused by cataracts or macular degeneration
What’s missing? Lutein and vitamin C
What’s up? “Lutein acts as a blue-light filter in the eye, blocking this sensitive tissue from the sun’s UV rays,” explains James Joseph, PhD, director of neuroscience at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. A diet rich in lutein and vitamin C protects against the development and progression of age-related vision loss by counteracting the damaging effects of the UV-generated free radicals.
What to do: Include daily servings of lutein-rich spinach and other dark greens and three or more daily servings of vitamin C-rich foods, such as citrus fruits, brussels sprouts, and cabbage.
Four
Hair and Scalp: Dry, thin, lackluster hair
What’s missing? Protein, folate, vitamin B12, vitamin B6, and iron
What’s up? These nutrients help build a healthy blood supply that carries oxygen to and removes waste products from the hair and scalp. Poor intake results in fewer red blood cells, a deficiency that literally suffocates your scalp and “do.”
What to do: Include at least two dark green “leafies” daily for iron and folate and 3 to 6 ounces daily of extra-lean meat, fish, or chicken for iron, protein, and vitamins B6 and B12.
Five
Mouth, Teeth, and Gums: Periodontal disease, cavities
What’s missing? Calcium, vitamin D, and fluoride
What’s up? If you’re not getting enough calcium, you’re threatening the production and structure of the connective tissue that holds together gum and bones—a surefire Rx for tooth loss. Calcium is also important in the formation of enamel (the outer layer of the tooth) and the underlying dentin layer. You need vitamin D to absorb dietary calcium, and fluoride inhibits decay-causing bacteria, discourages the accumulation of germ-laden plaque on the tooth surface, and encourages calcium to deposit in the teeth while discouraging loss of the mineral. As a result, the teeth are more resistant to decay caused by bacterial acids. Fluoride also strengthens bones and reduces calcium loss from the jawbone.
What to do: For calcium and vitamin D, drink three glasses of fat-free milk or calcium-fortified soy milk or OJ each day. Make sure your multivitamin supplement contains 400 IU of vitamin D. If your water isn’t fluoridated, you can get small amounts of fluoride from tea, fish, chicken, and sardines.
Six
Mood: Depression
What’s missing? Omega-3 fats and B vitamins, especially folate, vitamin B6, and vitamin B12
What’s up? Omega-3 fatty acids are essential to nerve function and even help boost levels of the nerve chemical serotonin, which improves mood. “Studies show up to a 50 percent reduction in depression in people who are the toughest to treat and even an improvement in well-being for those battling everyday blues,” says Joseph Hibbeln, MD, researcher and chief of the outpatient clinic at the National Institute for Alcohol Abuse and Alcoholism in Rockville, Maryland. Low blood and tissue levels of omega-3s are signs of inadequate serotonin, which is strongly associated with depression. The B vitamins also aid in serotonin production.
What to do: Have two to three weekly servings of omega-3-rich fish like salmon as well as chicken breasts or fortified soy milk for vitamin B12; two dark leafy greens or legumes a day for folate, and, for B6, lots of bananas, whole grains, asparagus, and legumes every week.
Elizabeth Somer MA, RD, is the author of 10 Habits That Mess Up a Woman’s Diet
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