Leena Watts
Eating a healthy, balanced diet is essential for maintaining good health and reducing the risk of disease. While it can be overwhelming to make significant changes to your diet, it is crucial to ensure your body gets the nutrients it needs. A healthy diet includes a variety of foods from the five major food groups, such as fruits and vegetables, whole grains, lean protein, and dairy or dairy alternatives. It is recommended to increase your intake of these nutrient-dense foods while decreasing junk or discretionary foods high in saturated fat, added sugars, salt, and alcohol. Additionally, adequate sleep, exercise, and portion control are vital components of a healthy lifestyle.
What should we increase and decrease in our diet?
| Characteristics | Values |
|---|---|
| Fruits and vegetables | Increase |
| Whole grains | Increase |
| Fibre | Increase |
| Lean protein | Increase |
| Healthy fats | Increase |
| Vitamins and minerals | Increase |
| Saturated fats | Decrease |
| Trans fats | Decrease |
| Salt | Decrease |
| Sugar | Decrease |
| Alcohol | Decrease |
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What You'll Learn
- Increase fruit and vegetable intake to reduce the risk of NCDs and strengthen your immune system
- Decrease saturated fats to lower cholesterol and reduce the risk of heart disease
- Increase lean protein sources, like fish, legumes, and Greek yoghurt, to curb cravings and manage appetite
- Decrease salt intake to lower blood pressure and reduce the risk of heart disease and stroke
- Increase fibre intake to support healthy weight loss and improve muscle-to-fat ratio
Increase fruit and vegetable intake to reduce the risk of NCDs and strengthen your immune system
A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases (NCDs) such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated and industrially-produced trans-fats is key to a healthy diet.
Fruits and vegetables are an important part of a healthy diet. People with diets rich in vegetables and fruits have a significantly lower risk of obesity, heart disease, stroke, diabetes, and certain types of cancer. Increasing fruit and vegetable consumption may reduce the risk of some NCDs, including cardiovascular diseases and certain types of cancer.
Fruits and vegetables are rich sources of vitamins and minerals, dietary fiber, and beneficial non-nutrient substances including plant sterols, flavonoids, and other antioxidants. Consuming a variety of fruits and vegetables helps ensure an adequate intake of these essential nutrients. The World Health Organization (WHO) suggests consuming more than 400 grams of fruits and vegetables per day as part of a healthy diet low in fat, sugars, and sodium to improve overall health and reduce the risk of certain NCDs.
In addition to reducing the risk of NCDs, increasing fruit and vegetable intake may also help strengthen your immune system. A well-functioning immune system requires a variety of fruits, vegetables, whole grains, herbs, and spices. Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, green tea, and berries. These foods are rich in vitamins, minerals, and antioxidants, which are essential for a healthy immune system.
Some specific foods that may help boost your immune system include ginger, turmeric, garlic, and cinnamon. These foods have antimicrobial properties, meaning they may help fight bacteria, viruses, and other pathogens that cause infections. Additionally, vitamin C, found in high quantities in most citrus fruits, is important for continued health as your body does not produce or store it.
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Decrease saturated fats to lower cholesterol and reduce the risk of heart disease
Saturated fats are a type of fat that raises your LDL (bad cholesterol) level more than anything else in your diet. Lowering your consumption of saturated fats is crucial for reducing cholesterol levels and the risk of heart disease.
Saturated fats are found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. To decrease your saturated fat intake, consider making the following swaps:
- Choose lean meats and limit your consumption to one to three times a week. Opt for plant-based proteins such as lentils, soya, or Quorn, or choose fish, turkey, or chicken without the skin.
- Select reduced-fat or fat-free dairy products, such as skim milk, and limit your intake of whole milk and full-fat yoghurt and cheese.
- Limit your consumption of chocolate, baked goods, and deep-fried foods.
- Opt for healthier cooking oils, such as vegetable, olive, or avocado oil, instead of butter or margarine.
- Reduce your intake of processed and takeaway foods, which are often high in saturated fats and unhealthy trans fats.
In addition to these dietary changes, it is important to maintain a healthy weight, engage in regular physical activity, and limit your alcohol consumption to reduce your risk of heart disease further.
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Increase lean protein sources, like fish, legumes, and Greek yoghurt, to curb cravings and manage appetite
Lean protein sources are an essential part of a healthy diet. They can help curb cravings and manage appetite due to their ability to induce feelings of fullness and satiety.
Fish is an excellent source of lean protein and is packed with vital nutrients. White-fleshed fish, such as cod, halibut, and flounder, are lower in fat and calories than other types of fish. They provide less than 3 grams of fat, 20-25 grams of protein, and 85-130 calories per 3.5 ounces (100 grams). These fish are also rich in vitamins and minerals, including vitamin B12, selenium, and zinc. Eating fish at least once a week is associated with a 15% lower risk of cardiovascular disease mortality. Salmon, a fatty fish, is also a good choice, as it contains higher amounts of healthy omega-3 fats and has powerful anti-inflammatory properties.
Legumes, including beans, peas, and lentils, are another great source of lean protein. They are high in fiber, which helps lower cholesterol and promotes feelings of fullness. Legumes have also been shown to reduce the risk of type 2 diabetes, lower high blood pressure, and aid in weight control.
Greek yoghurt provides more than twice the amount of protein found in regular low-fat yoghurt, with a 6-ounce serving containing around 8.98 grams of protein. It is also a good source of essential nutrients like calcium, vitamin B12, selenium, and magnesium. When choosing Greek yoghurt, opt for plain, non-fat, or low-fat varieties, as flavoured yoghurts may be packed with added sugar.
Incorporating these lean protein sources into your diet can help you manage your appetite and cravings by keeping you full and satisfied. It is important to note that a balanced diet includes a combination of different foods, and completely overhauling your diet all at once can be challenging and potentially unhealthy. Aim to make gradual changes and include a variety of lean protein sources, such as fish, legumes, and Greek yoghurt, to promote overall health and well-being.
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Decrease salt intake to lower blood pressure and reduce the risk of heart disease and stroke
It is widely accepted that a diet high in salt can lead to high blood pressure, increasing the risk of heart attack, stroke, and other cardiovascular diseases. Table salt is about 40% sodium, and sodium is also found in many other foods, including milk, cream, eggs, meat, and shellfish. It is also present in high amounts in processed foods such as breads, crackers, processed meats, and snack foods.
The American Heart Association recommends reducing sodium intake to help lower high blood pressure and prevent high blood pressure. The Dietary Guidelines for Americans suggest that Americans consume less than 2,300 milligrams of sodium per day, which is equivalent to about one teaspoon of salt. However, it is important to note that some studies have suggested that this recommendation may be set too low.
To reduce your salt intake, you can try the following:
- Choose lower-sodium options when checking Nutrition Facts labels.
- Opt for fresh foods over processed foods.
- Be aware of sodium compounds in canned and frozen foods, and choose no-salt-added or low-sodium options.
- Remove the salt shaker from your table and use black pepper or fresh lemon juice instead to season your food.
- When dining out, be familiar with low-sodium options and ask for your dish to be prepared without added salt.
By decreasing your salt intake, you can help lower your blood pressure and reduce your risk of heart disease and stroke.
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Increase fibre intake to support healthy weight loss and improve muscle-to-fat ratio
Fibre is an essential part of a healthy diet and can be a powerful tool in supporting healthy weight loss and improving muscle-to-fat ratio. Fibre is a type of carbohydrate derived from plant sources and is usually classified as either soluble or insoluble. Soluble fibre is broken down by bacteria in the large intestine and then re-absorbed by the body in the form of short-chain fatty acids (SCFAs), while insoluble fibre passes through the body unabsorbed.
Increasing fibre intake can have numerous benefits for weight loss and maintaining a healthy weight. Firstly, fibre helps promote a feeling of fullness or satiety. Fibre-rich foods tend to be high in bulk but low in energy density, allowing you to feel full for longer without consuming excess calories. This is particularly beneficial for those on a calorie-restricted diet. Additionally, fibre helps to stabilize blood sugar levels by slowing down the rate of gastric emptying and impairing carbohydrate digestion. This results in steadier energy levels and reduced appetite, making it easier to stick to a healthy diet.
A high-fibre diet is also associated with improved muscle-to-fat ratio. Studies have shown that dietary fibre is linked to increased skeletal muscle mass and strength, especially in adults aged 40 years and older. This is because fibre preserves lean body mass and decreases adiposity by increasing the biosynthesis of mitochondria and the oxidation of fatty acids in skeletal muscle. Additionally, fibre helps to reduce insulin resistance and fat accumulation, further improving the muscle-to-fat ratio.
To increase fibre intake, it is recommended to consume a variety of fibre-rich foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds. For example, chia seeds, whole grains like oats and quinoa, cruciferous vegetables like cabbage and cauliflower, and legumes such as beans and lentils are all excellent sources of fibre. It is important to note that while fibre is beneficial, it should be combined with other healthy diet and lifestyle habits to achieve sustainable weight loss and improve overall health.
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Frequently asked questions
You should increase your consumption of fruits and vegetables, aiming for at least 5 portions a day. Additionally, opt for whole grains, lean protein sources such as fish, legumes, and Greek yoghurt, and healthy fats like nuts and avocados.
Reduce your intake of saturated fats, trans fats, and foods high in salt, sugar, and calories. These include sugary snacks, candies, sugar-sweetened beverages, fried foods, and processed meats.
Start by making small changes, such as choosing whole grain bread over refined grain bread, or eating more of your favourite fruit. You can also try eating from a smaller plate to control portion sizes and increase feelings of fullness.
