How Nutrition Plays a Key Role in Your Health

Vegetables being chopped on a cutting board.

July 22, 2024 | Tags: Wellness

Nutrition affects how your body functions. It’s the fuel your body uses for activities and everyday tasks. It can also make a significant difference in your wellness journey. 

For these reasons, it’s important to implement healthy habits. Here’s how to maximize nutrition to support your personal health. 

These are general tips and guidelines, and your individual needs may vary. Always consult with a healthcare provider or registered dietitian regarding your diet. 

What is nutrition? 

Nutrition is the process of consuming or absorbing nutrients into your body through food and drink.  

“Nutrition plays a vital role in maintaining good health,” said Danielle Reinhold, Senior Wellness Program Manager at Medical Mutual. “It’s essential for proper growth, development and ensuring that all systems of the body function optimally.” 

Nutrition helps to: 

  • Prevent diseases.
  • Support your immune system.
  • Supply energy.
  • Increase your quality of life.

What health benefits come from mindful nutrition?  

Consuming a variety of nutrients creates a balanced diet, supporting an overall healthy life. Some benefits include: 

  • Supporting heart and gut health.
  • Sleeping better.
  • Managing diabetes.
  • Strengthening bone and teeth health.
  • Supporting a healthy pregnancy.
  • Improving energy.

General tips for mindful nutrition 

Incorporating nutritional habits into your life doesn't have to be difficult. By consistently following these tips, making smarter food choices will become easier: 

  • The 80/20 rule: A flexible and more realistic approach to nutrition where 80% of the time your plate is filled with whole foods – fruits and vegetables, whole grains, healthy fats and lean proteins – and 20% of the time you allow yourself to consume sweets and processed snacks. 
  • Meal planning and food shopping: Planning meals ahead of time helps you avoid impulsive eating and ensures nutritious food options are readily available. Making a grocery list prevents impulse buying of processed foods and keeps you within your budget. 
  • Know what portion control looks like: Being mindful of portion sizes prevents you from overeating. A great way to estimate portions is by using your hand as a tool to reference different serving sizes. 
  • Consider the foods you eat and when to eat: “Eat the rainbow,” which simply means including a variety of colorful foods on your plate. Be consistent with when you eat, usually three meals a day with one to two snacks in between and pay attention to hunger cues. Spacing meals evenly throughout the day maintains energy levels and keeps your blood sugar stable. 

Nutrition for individuals over 60 years old 

As we age, our body's ability to absorb nutrients decreases, which can affect how we fight and prevent certain health conditions.  

“Older individuals should focus on potassium, calcium, vitamin D, dietary fiber and vitamin B12,” said Anna Cook, Senior Member Health and Wellness Coach at Medical Mutual. Foods rich in these nutrients assist with the following: 

  • Potassium may help lower blood pressure, which reduces the risk of heart disease and stroke. Too much sodium and sugar can also contribute to high blood pressure, so consider limiting your intake. 
  • Calcium and vitamin D keep bones strong to help prevent osteoporosis, a condition that increases with age.  
  • Fiber reduces constipation, lowers cholesterol levels and regulates blood sugar levels. 
  • Vitamin B12 benefits cognitive function and is harder to absorb with age.  

Your taste and smell may change with age, so adding new spices, herbs and flavorings can make food more enjoyable! 

Vitamins and supplements can work to fill nutritional gaps, but they don’t replace a nutrient dense lifestyle. Always consult a healthcare provider or registered dietitian before taking any supplements so they can assess your needs (more on this below). 

How to talk with your provider about a nutrition plan

Talk to your primary care provider (PCP) before making any changes to your diet. Medical Mutual members who do not have a PCP and need help finding one can use our Find a Provider tool or call Customer Care at the number listed on their member ID card. 

Consider the following resources for additional support:

  • Ask for a referral: A registered dietitian is qualified to work with you to help develop a personalized nutrition plan, set goals and monitor and adjust your progress.
  • Bravo Wellness: Medical Mutual members have access to resources like articles, recipes and more to support your personal health journey.
  • WeightWatchers®: Medical Mutual members can get up to a 50% discount on a WeightWatchers membership.*
  • MyPlate: A free resource from the U.S Department of Agriculture (USDA) designed to personalize healthy eating habits to fit your dietary needs, preferences and more.

Your nutritional needs will change over time but making mindful food choices can have a lasting positive impact on your everyday life.

*WeightWatchers® is a registered trademark of WW International, Inc.

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