You are what you eat.

You are what you eat. The basic food groups.

Having a facial can leave you with a wonderful glow. Your skin loves all the pampering with the right nutrients. But eating the right nutrients is important too, if you want your skin to glow from within.

As a certified nutrition consultant, C.C.H and H.H.P, as well as a licensed esthetician, I'd like to share my tips for how you may choose to eat to keep your glow, and of course, your health. You should definitely consider choosing healthy foods from the following basic food groups. You really are what you eat!

1. Carbohydrates – Carbohydrates supply fuel to our body. Complex carbohydrates, such as fruits (all berries, mangoes, cherries), dark green vegetables, beans, peas, whole grains, and milk (low-fat or non-fat preferred) are all good sources. Many of these sources are high in fiber, which is great for our body's cleaning system and helps prevent skin breakouts. Avoid refined and processed foods such as sugar, candy, soft drinks and food that contains additives, preservatives, and artificial ingredients.

2. Protein – Proteins play a very important role in our body. When we age, our collagen breaks down and our skin can benefit from the amino acids in good protein sources. These include chicken and turkey (without hormones), fish (wild salmon, some tuna), yogurt and cottage cheese, nuts (almonds, pistachios, etc.), beans, and brown rice.

3. Fat – Fat provides energy. However our body only needs a small amount of fat (polyunsaturated such as sunflower oil, corn oil, safflower oil, and other nut oil for up to 10% total calorie daily intake; monounsaturated fat such as olive oil, flax seed oil, canola oil, and some fish oil (non-mercury preferred) about 10%-15% of total calorie daily intake, as recommended by the National Cholesterol Education Program (NCEP). These polyunsaturated and monounsaturated fats (essential fatty acids) may lower your blood cholesterol, according to the NCEP. That means they may also reduce inflammation which can affect our skin. Avoid trans and saturated fat.

4. Water – Water is a basic nutrient for our body, which is 2/3 water. We need water for our digestive and breathing systems, to help push nutrients through our body and to balance our body temperature. Dry skin can also be caused by not drinking enough liquid. This can age you faster especially if you are in the sun for long periods of time. Drink at least eight 6-ounce glasses of water a day and more after being in the sun.

Remember to chew long enough to get benefit from your food (good food)!

Reference: NCEP guidelines, www.nutrition.gov and www.nia.nih.gov.

P.S. My next blog will be about vitamins, minerals, and antioxidants. –