Mix It Up

More evidence is pointing to the prudence of eating a balanced diet that doesn't restrict food groups.

In a recent study, researchers concluded that both carbohydrates and protein help suppress the appetite hormone, ghrelin. Keep your menu healthy by serving up lean protein sources, such as tofu or skinless chicken, and high-fiber carbs, such as brown rice or whole-wheat pasta.

As you balance your diet with lean protein and high-fiber carbs, remember not to shun fat completely. Your body needs nutrients from all of the major food groups to maintain optimal health. Fat is necessary for maintaining energy levels, absorbing certain nutrients, and repairing tissues. Furthermore, eating certain kinds of fat -- such as monounsaturated fat -- is associated with a decreased risk of heart disease. Amino acids in protein form the basic building blocks for muscle tissue and immune cells. Carbohydrates are an important energy source that supply many essential vitamins and minerals, such as folic acid from fortified grains, as well as antioxidants and phytochemicals from fruits and vegetables. Make your meals well rounded to ensure you get the full spectrum of the nutrients you need to keep yourself healthy and satisfied.

Role of the duodenum and macronutrient type in ghrelin regulation. Overduin, J., Frayo, R. S., Grill, H. J., Kaplan, J. M., Cummings, D. E., Endocrinology 2005 Feb;146(2):845-850. Epub 2004 Nov 04.