What's a crock? And what's not?
by Elizabeth Magee, LRD
As we’re halfway through Crocktober (and I wanted to use the word while I could), it seems like a great time to address “What’s A Crock? And What’s Not?” from a dietitian's standpoint.
More Protein is Always Better: If you are on social media or overhearing conversations at the gym, this sounds like it should be so true! But it’s not the case for everyone. The guidelines in the U.S. recommend 1.2-1.6 grams of protein per kilogram of ideal body weight (roughly 70-90 g/day for a 130 lb. woman). It’s best to spread this out across meals and snacks and include a variety. I think we often go straight to meat, but let’s not forget milk, yogurt, and plant sources like beans and legumes.
- And let’s not forget this recommendation can change based on activity needs, different conditions, etc.
- So, more protein is a CROCK!!
If I Can’t Buy Fresh Fruits and Veggies, I Might as Well Just Skip Them Altogether:
- What a CROCK!! Canned and frozen veggies are picked at their peak ripeness and provide nutrients just as good as you’d find in fresh! It might even be a more frugal option and who’s against saving money?
Avoid Fat if You Don’t Want to Get Fat: We need fat to absorb certain nutrients in our diet; it also helps us feel full and even more satisfied. We just need to pick from the right sources. Think nuts, avocados, fatty fish, olive oil, flax seeds, or chia seeds.
- Looks like fat-free is a CROCK!
To be healthy, I Should Eliminate Foods From My Diet: That sounds terrible! Don’t think about what you can’t have. It's easier to think about things you could add in for good nutrition! Need more veggies, add a serving; more protein or calcium you could add a glass of milk or some yogurt.
- It's easier to make changes when we aren’t feeling deprived! That makes this one a CROCK!
Pay Attention to Hunger and Fullness Cues: NOT A CROCK! Sometimes we eat with our eyes and take way more than we can eat (or need to eat). Sometimes we eat just because foods there. We also may skip meals and then overeat when given the chance. So just tune in to the cues!!
I Should Pick Out a Few of My Favorite Treats from My Kids' Halloween Candy:
- NOT A CROCK!! Go bananas!!
Elizabeth Magee is a licensed registered dietitian. Her posts appear monthly on OYT.
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