Posted on Feb 15, 2022, 5 p.m.
Bad diets are responsible for more deaths than smoking, as found in a study published in The Lancet. The findings showed that some 11 million deaths a year can be attributed to this cause, which can result in heart disease, diabetes, and some types of cancer. While aiming to stay at a healthy weight while enjoying an array of different foods is important, so, too, is following strategies that will ensure your nutritional requirements are met. Below are just a few considerations to keep in mind to ensure your fridge is full of foods that will fuel your body and mind so you can give your academic life, work, and sporting activities your best.
Taking a Cue from Healthy Countries
In The Lancet study, researchers found that some of the countries that ace their dietary requirements are Israel, France, Spain, and Japan. The first three countries follow the ‘Mediterranean diet,’ which is recommended strongly by doctors owing to its high-fiber content and the healthy, Omega-3 fats that are used in local and national culinary traditions. Japanese food, meanwhile, is universally hailed for its quotient of healthy products such as fatty fish (which is Omega-3-rich), seaweed, green tea, soy, and fiber-rich produce. To combine the best of these traditions, regularly purchase ingredients like lean organic meat, fatty fish like wild salmon and tuna, fiber-rich produce, nuts, pulses, and whole grains.
Losing Weight the Healthy Way
If losing weight is on the agenda, avoid extreme diets that involve excessive calorie counting or the consumption of zero carbohydrates. Diets such as Keto and Paleo have become popular and, when followed correctly, they could produce optimal results without causing hunger or health issues for some people. If you are considering following a low-carbohydrate diet, invest time in getting to know the science behind them. For instance, the Keto diet requires fat consumption of around 165 grams of fat per day (for a 2000-calorie diet). You should be consuming around 70-80% fat from your total daily calories, since this nutrient can help to keep you feeling full and provide you with energy. Failing to know the key requirements of any diet can lead to the opposite of your desired result.
Considering Help from a Clinical Dietician
If you find that you are constantly on yo-yo diets or that, despite consuming a healthy diet, it is hard to reach your goal weight, consider visiting a clinical dietician. There are health conditions that can stand in the way of weight loss—including hypothyroidism, polycystic ovarian syndrome, and sleep apnea. A clinical dietician will carry out various tests to find any possible cause of your weight loss plateau.
Prioritizing Your Mental Health
Before going on any diet, be aware that there is an inexorable connection between the mind and the gut. A 2019 review has shown that gut microbiota (the healthy bacteria that live in your gut) can help provide your brain with important nutrients and can help reduce anxiety. Other studies have shown, meanwhile, that having low levels of two gut bacteria in particular (Coprococcus and Dialister) is strongly linked to depression. To keep your gut microbiome healthy, consuming high-fiber foods (such as fruits and vegetables) are vital. Fiber provides a kind of healthy network that enables healthy bacteria to grow and thrive.
Poor diets are responsible for numerous deaths every year across the globe. Doctors generally recommend a Mediterranean-style diet that prioritizes the consumption of fruits and vegetables, lean proteins, healthy fats, and other nutrients. Regardless of the diet you select, try to include healthy fats, fruits, and vegetables in your daily meals.
This article was written by Bri Burton, blogger and health advocate
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before making any changes to your wellness routine.
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