When we think of the word diet, it is often associated with an unpleasant method of losing weight. We see this when food companies market with the word diet to showcase foods with low to zero calories, such as diet beverages. However, the traditional definition of the word diet is the customary amount and kind of food and beverage consumed by an individual daily. Nevertheless, many health professionals refer to the word diet as the food or drinks an individual consumes daily and the mental and physical circumstances connected to eating. A diet should be more than merely eating good nutrition; it is about nourishing foods. We are what we eat; diets are also affected by the life phase or the environment. An individual’s diet typically results from their degree or situation at that point in life.
How Does a Diet Impact Our Health?
The impact of diets/dieting on our health has become adverse with time. Technology has subjected us to copious amounts of information. However, it is tricky to identify legitimate data that scientifically prove illegitimate data. Trendy diets such as keto, intermittent fasting, juicing, Atkins, south beach etc., are constantly evolving as well as the nutritional research. However, one thing remains accurate study after study; good food choices have a positive impact whilst poor food choices negatively affect your health. For instance, a fad diet such as the low-fat diet encourages an individual to think that fats are the culprit and, in return, try and eliminate all types of fats in their diet. However, research suggests that eating the correct type of fats is essential to health and disease prevention. A low-fat diet decreases the body’s ability to produce estrogen and progesterone. This is because all hormones are made from fat and protein. Another example of adverse effects of dieting is when individuals opt for a low carb diet, i.e. Keto diet or any other restrictive diet, rapid weight loss is often associated with loss of bone density. Therefore, it is always critical to seek counselling from a dietitian who can guide you through your goals without negatively impacting your health.
What Is Considered a Healthy Diet?
As per World Health Organization (WHO), a healthy diet defends your body against malnutrition in all its forms and is a foundation for health and development. A healthy diet is also crucial in preventing noncommunicable diseases such as diabetes, cardiovascular diseases, certain cancers, and conditions associated with obesity. Lack of physical activity and an unhealthy diet are major worldwide threats to health.
When Should Healthy Eating begin?
A healthy diet starts early in life with breastfeeding and educational interventions for young children and parents. These benefits are reflected in higher academic outcomes, productivity, and lifelong health.
What Entails in a Healthy Eating Diet?
We all need to consume a healthy and balanced diet. A balanced diet has enough protein, fat, carbohydrates, fibre, vitamins, and minerals to sustain a healthy body. Eliminating specific categories from your diet is not always the way to achieve your targets, but wisely opt for healthier options from all the food groups.
Why Should I Include These Food Groups in My Diet?
- Carbohydrates – is the primary source of energy for our body. Always opt for complex, unrefined carbs such as fresh vegetables, fruits, and whole grains instead of refined carbs and sugars. Limit the consumption of white bread, pastries, starches, and simple sugars, as they spike blood sugars, fluctuate moods/energy levels and end up as fat around your waist.
- Protein– provides energy for your daily activities and supports mood and cognitive function. Still, excessive protein consumption is dangerous for individuals with kidney disease. However, some researchers promote high protein consumption of plant-based sources instead of animal products to allow your body to obtain the essential proteins it needs.
- Fat-not all fats are bad. Certain fats are crucial in making hormones and protecting heart and brain health. Limit consumption of saturated fats from your diet and opt for foods rich in Omega 3 fatty acids, which are heart healthy.
- Fibre- Include 25-30 g of fibre in your diet through grains, fruits, vegetables, nuts and seeds. Fibre helps you stay regular and lowers your heart disease, diabetes, and obesity risk.
- Vitamins and Minerals. – Our bodies need the benefits of daily vitamins and minerals for hundreds of processes, like building and repairing cells and tissues, powering chemical reactions, and fighting disease. These nutrients are both supplied by foods and made by the body.
How Can I Switch to A Healthy Diet?
Shifting/ introducing a healthy diet doesn’t always have to be cumbersome. It can be a slow and gradual process. You don’t have to eliminate everything at once or even take drastic steps. It will only lead to many cheat meals or not being consistent with your targets.
Approach your goal of a healthy diet with simple/minor modifications at a time. For instance, include a portion of salad with every main meal or opt for grilled/baked foods for every meal instead of deep-fried foods. Or even eating fried foods once a week for one dinner or eating a dessert once a week post one meal. Although the key is to remain consistent, so the small changes turn into habits, and you can continuously add more healthy choices to your diet. It takes up to 66 days for a new change to become a habit. Hence, patience is critical, and results will take time, but the difference will be permanent/habitual.
How To Set Yourself Up for Success?
- Eating healthier is an art. Think of your diet in terms of colour (add more colour by including fruits and vegetables), variety, and freshness. Limit/eliminate processed foods such as deli meats, canned foods, or foods loaded with preservatives; instead, opt for fresh foods.
- Cook big batches of food and freeze. It limits the number of times you do take out. It also helps you determine foods with higher calories, unhealthy fats or chemical additives to control your dietary intake better.
- Opt for the right food changes, cut back on unhealthy (high calorie) foods and replace them with nutrient-dense foods. For example, replace a doughnut with a fruit salad or fried chicken with grilled or baked chicken.
- Learn to read food labels as this provides you with information about what you are putting into your body. Look for crucial hidden factors such as the amount of sugar, unhealthy fats or even what is the recommended portion/serving of the food you are consuming.
- Be mindful of what you are eating as it helps develop healthy habits. Focus on how you feel after consuming a specific meal, understand your energy levels, or even monitor simple things such as your portion size.
- Don’t think of certain foods as a complete elimination or off-limits; instead, think of them in smaller portions or foods you can consume occasionally. Begin with portion control. Reduce the portion sizes of unhealthy, empty, calorie foods. You may notice you don’t desire them as often as you used to or think of them as occasional treats.
- Eat slowly; take your time as it takes a few minutes for your brain to register that your stomach is complete and you have had enough. Food should be considered nourishment rather than something you need to get done before completing your routine tasks.
- Be alert to what you store in your pantry. Eating healthy is tricky if what you stock at home is unhealthy (chips, doughnuts, cookies, carbonated beverages, sugary drinks, etc.)
- Remain hydrated, drink at least 1.5 to 2 litres of fluids daily, and focus on water as your primary source of hydration. Water aids in excreting and flushing out waste by-products from our bodies.
- Eat with family and friends, and limit food consumption whilst being on your electronic gadgets (tv, phone, computer) as these lead to mindless overeating.
- Avoid emotional eating. We often resort to food as a stress reliever or to deal with unpleasant emotions such as boredom, sadness, loneliness etc. However, learn to manage stress or unpleasant emotions by exercising, talking to a therapist or even diverting your mind to house chores or work activities.
Final Thoughts
Diet is a critical part of healthy living, and trying to instil healthy habits from a very young age yields positive results. However, it is always hard to eat healthy due to our situations or stage of life. Nevertheless, it is critical to understand a healthy diet and how one can achieve it without drastically eliminating particular food groups but controlling the quantities consumed. If you would like to learn more about a healthy diet and the changes you need to make in your life to achieve your specific goal, then book an appointment to see a dietitian.
Healthy Eating – HelpGuide.org
How Does Diet Impact Health? | Taking Charge of Your Health & Wellbeing (umn.edu)
