Waiki Vicky Cora: Hello, this is Vicky Cora. I am the registered dietitian at the Metabolic and Bariatrics Institute with San Juan Regional. I am here today to speak on the power of health and vibrancy through the foods we eat.

Nutrition plays an important role in maintaining vitality and our overall well-being. By choosing the right nutrients for our bodies, we can support our energy levels, enhance mental clarity and improve our immune system.

Here are some key points to achieve this. Aim for a balanced diet that includes a variety of nutrient-dense foods, which includes whole grains, such as oats, brown rice, quinoa, barley, buckwheat. Whole grains are important for a number of reasons. They contain plenty of fiber, which is one of the main reasons we should choose these type of foods. Whole grains assist with lowering cholesterol, blood pressure and regulate blood sugars. They allow us to feel full a little quicker, which in turn helps with controlling our weight.

Lean protein foods such as chicken breasts, fish, eggs, lean cuts of red meat, beans, lentils and Greek yogurt. Look for foods that are high in protein content and low in saturated and trans fats. Protein is our body's building blocks. Getting adequate amounts of protein in your diet is beneficial in maintaining, as well as building, your muscles, especially as we age. Like fiber, protein can assist with helping us feeling full longer, which in turn, again, can help with controlling our weight.

Incorporate healthy fats, which includes nuts, seeds, avocados and olive oil. These are important to assist with absorption of fat-soluble vitamins in our bodies, which are vitamin A, D, E and K.

Choose a variety of colorful fruits and vegetables to obtain a wide range of micronutrients. The recommendation is to obtain five servings of fruits and veggies daily. I encourage you to try and add different colors of the rainbow to your diet. By doing so, you will be able to get all different types of nutrient you will need. Produce can be pricey at times. To get around this, try to purchase what is in season. If able, you can freeze bags of berries, for example, for later use. Purchasing frozen vegetables is recommended as well to avoid spoilage and high costs. Aim for servings of vegetables in each of your meals and incorporate fresh fruit as a healthy, low-calorie snack. Each of these food groups provide essential vitamins and minerals that is required for optimal health.

Choose less processed foods as much as possible. What do we consider processed foods? These are items that are often high in calories, sodium, unhealthy fats and added sugars. Some examples are packaged snacks, fast food, frozen meals, deli meats, sugary cereals, instant noodles and pasta.

Stay hydrated. Drink plenty of water throughout the day to assist with transporting nutrients to cells, support digestion and regulate body temperature. In general, it is recommended to get 64 ounces of water every day, that is 8 cups of 8 ounces. However, if you are outdoors during the summer months, for example, or you exercise and sweat profusely, you may need more. I encourage you to try and choose non-caloric beverages as much as possible to avoid unwanted calories and sugar consumption.

At the Metabolic and Bariatric Institute, we not only support weight loss with bariatric surgery, but also medically, along with nutrition education. We have developed a program that will treat you as a whole person. At the clinic, you will be meeting with providers who will assist with behavior modification, including dietary changes and ongoing support on your weight loss journey.

As a registered dietitian, I can help you make informed choices about your dietary habits and promoting overall health and well being. I will work with you to set achievable goals. You have the power to make changes for a healthier life. I hope this has been informative. I thank you for taking the time to listen.