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Best practices for a healthy, balanced diet.

1. Introduction

Biologists are now beginning to step into the field of nutrition and diet, and are making great strides in understanding how to optimize body conditions through food and energy balance. These results are often difficult to interpret in the jargon language of the biologist, but they are of great value to educated dieters and are always sure to be eventually understood in simpler terms.

Thus in this discussion of the diet, the eater's health and the lasting quality of the results will be of primary concern. This is best attained by re-educating the eater as to eating and food, to guide his food selection and to instill a determination to stay the course. This is not easy but it is in every case possible. Those who understand the human biological condition will be fully aware that what has been written above is bluntly true.

It has been discovered that in the individual who has gotten fat the balance of food and energy in the body is askew, and to bring this back into a rough and ready equilibrium the diet must be controlled both as to quantity and quality. High protein diets and drugs are of no lasting benefit, they actually do much harm, and sometimes are dangerous. These are purely methods of forcible removal of fat and body weight with disregard to its intricately delicate balance.

We must remember that nutrition is receiving what has to be done with a patient, and a diet is what we go on when we want it to work. The patient too often is passive, and largely depends on the skill of the physician, but the individual who goes on a diet must take the responsibility for the control of his weight and his eating. It is an educational and control problem, and like every good teacher and every good parent can tell you, control can only be gained through understanding and reason, not through dogmatic force or giving in to every urge.

2. Understanding Macronutrients

A diet that is lacking in macronutrients will inevitably mean that health will suffer. This can range from feeling sapped of energy to the serious implications of continually missing out on proteins, fats, carbohydrates, or all of the above. The severity of the results will depend on both the duration and extent of the macronutrient deficiencies. Before getting more in depth, let's look at the expected end-results of a bad macronutrient balance: low energy levels and an inability to perform at high intensity, becoming easily fatigued, taking a long time to recover from exercise, becoming sick more frequently, getting infections, feeling dizzy or light-headed, and in severe cases, having an emaciated or obese appearance. This paints a pretty clear picture and you may find that you can already identify with one or more of the above points. The reason is simple: good health does depend on getting a sufficient amount of each macronutrient and in the right balance. This does not mean equal quantities, but relative to an individual's energy expenditure and in the right ratio to each other. Once you are armed with the knowledge of what each macronutrient does and how much you need, you have a powerful tool for achieving your goals.

3. Importance of Micronutrients

Correct portion sizes are ingrained into our minds from an early age. How many times did your parents tell you to finish your vegetables and how many times have you been to a fast food restaurant and received an extra large serving of fries because it was only 30c more? Sadly, many of us have grown to accept the larger portion as the 'new' right portion. In reality, correct portion sizes are vastly different from what we receive in restaurants and super-sizes.

Portion control is a vital step in any healthy diet. Many people cannot effectively 'eyeball' a correct portion and usually a portion is not the same as the recommended serving size. This results in many people consuming far more calories than they realize. Research has shown that people eat more when portion sizes are larger and pre-portioned foods have proven to help control intake. It is very important to measure out the food and drink we consume to get a feel for what the recommended serving size is.

4. Choosing Nutrient-Dense Foods

Another approach is to think about the types of foods that you eat and whether there are more nutrient-dense alternatives available. For example, you may prefer white bread to whole grain bread. Whole grain bread has more nutrients than white bread so making the switch would be a step in the right direction. Similarly, you may have a preference for certain types of vegetables. This can be an issue since different vegetables provide different nutrients. A varied diet that includes a wide range of nutrient-dense foods is more likely to provide needed nutrients. Try to be open to eating different foods and explore fruits, vegetables, and other nutrient-dense items that you are not used to.

The first step in selecting nutrient-dense foods is to think about the high calorie, low nutrition foods that you are currently consuming that you could eliminate. For many people, soda, cookies, chips, and candy are the first things that come to mind. If you are used to eating these types of foods every day, then eliminating them could represent a major step forward. By replacing these foods with nutrient-dense alternatives, you will be well on your way to improving the nutritional content of your diet. For example, if you are in the habit of having a cookie for a snack, you could have a piece of fruit instead.

Nutrient-dense foods are foods that provide a lot of nutrients (vitamins, minerals, etc.) without a lot of calories. This means they are packed with vitamins and minerals relative to the number of calories. These are the foods that should make up the majority of what you eat each day. They can be either high or low in fats. For example, a skinless grilled chicken breast is high in protein and low in fat, making it an excellent choice. Avocados, on the other hand, are high in fat, but are a nutrient-dense food because they are high in vitamins and minerals relative to the fat and calories that they contain.

5. Incorporating Fruits and Vegetables

National guidelines recommend at least 2 ½ cups of vegetables and 2 cups of fruit each day for an average adult consuming 2000 calories, but it varies based on age, gender, and amount of physical activity. It's best to choose a variety of different-colored fruits and vegetables. The more variety, the better assortment of nutrients you'll be getting. When selecting canned or frozen produce, choose items that are lower in sodium and sugars and do not contain high-calorie sauces or added sugars.

Fruits and vegetables are low in fat and calories, but high in fiber and nutrients. The human body needs sufficient amounts of fiber for proper digestion and to help prevent the development of chronic diseases. Nutrients such as potassium, dietary fiber, folic acid, and vitamins A and C can help reduce the risk of developing stroke, other cardiovascular diseases, and type-2 diabetes, as well as lowering blood pressure and possibly preventing certain forms of cancer. Current evidence from population-based studies suggests that a higher intake of vegetables and fruit is associated with a lower incidence of coronary heart disease. High-fiber diets from a variety of fruits and vegetables are associated with a lower risk of colorectal cancer. Fruits and vegetables can help to achieve overall health but are particularly important to the improvement of health for those who are overweight or suffer from a chronic disease.

6. Including Whole Grains

It then goes on to discuss glycemic index and how certain whole grain products have less GI than other whole grain products. High fiber and low GI foods have been shown to reduce moderate weight gain. The study found that in a 12-year period, increments of 12-14 pounds were made by women who increased their intake of whole grains from 200-300%. In another 8-year period, it was found that men intaking whole grain products managed to gain 1 pound less than men who did not include whole grain products in their diet. Dose is said to have a particular potential in patients suffering from obesity and upper body fat. High fiber, low GI foods can help to reduce insulin sensitivity, and in doing so, can reduce the effects of type 2 diabetes. In 2009, an experiment was conducted on type 2 diabetes patients that involved the comparison of a conventional diabetic diet and a conventional diet with the addition of whole grain foods. The result being that the diets with whole grain foods improved glucose and lipid levels.

Adding these healthy foods to your diet. This article discusses in detail the importance of fruits and vegetables and the impact it has on the diet. But now this article focuses on whole grain foods and the great benefits it has on one's health. One might ask what differentiates whole grains from non-whole grains. Non-whole grains primarily contain only the endosperm. Whole grain foods provide the bran, endosperm, and cereal. The whole grain is the seed of that grain. So in explanation, non-whole grain foods do not simulate the refining and the process of cooking food. Whole grains contain a vast amount of vitamins and minerals and are said to help reduce heart disease and high blood pressure. When buying whole grain foods, you need to be aware of the content in the product. A recent study showed that 70% of products labeled as "whole grain" contained less than 50% whole grain product. So you should not be too trusting on the labeled product.

7. Consuming Lean Protein Sources

The most desirable protein sources are minimally processed (beans, soy foods, nuts) and fish. Eating a variety of these foods will improve the health profile and meet nutrient needs. Substitute soy products for animal protein several times a week. Soy lowers cholesterol levels and provides other health benefits. Tofu, low-fat soymilk, and veggie burgers that are low in saturated fat are versatile and tasty ways to add protein to your diet.

Poultry and fish, both low in saturated fat, would be considered desirable as long as those dishes are not prepared with added fats such as butter or cream sauces. Again, chicken, turkey, and fish are more desirable than fried options.

Recent reports suggest that Americans are consuming protein in only slightly greater quantity than the minimum RDA, yet a large portion is derived from higher fat animal products. The guidance is to increase overall dietary protein, with a concurrent increase in higher protein-containing plant foods and intake of leaner meats.

8. Healthy Fats and Oils

Partially hydrogenated oil is a form of trans fat and should be avoided. Trans fat is the worst type of fat for your health. It will increase your bad cholesterol (LDL) and decrease your good cholesterol (HDL). This increases the risk of heart disease, the risk of which still increases with a small intake of trans fats. Trans fat can be found in fried foods and many snack foods, including cookies, crackers, and snack cakes. Always read the nutrition information panel and ingredient list to avoid trans fat.

Limit saturated fats. They will increase your cholesterol and risk of heart disease. Saturated fats are found mostly in animal products such as meat, dairy, eggs, and seafood. Coconut and palm oils also contain saturated fat.

Most vegetable oils are a good source of healthy fats. Some common oils are olive, canola, soy, sunflower, corn, flaxseed, and walnut. When choosing an oil, it's good to check the nutrition information first. Good oils have no more than 4 grams of saturated fat, no trans fats, and are low in omega-6 fats.

Omega-3 fatty acids are a type of polyunsaturated fat and are found in fish and some plant-based oils. They are beneficial to your heart health. Including fish is a good way to get omega-3s, but there are also plant sources. Alpha-linolenic acid (ALA) is found in plant sources such as nuts and seeds. Soy and canola oil also contain some omega-3s.

Monounsaturated fats may reduce the risk of heart disease if they replace saturated fats and trans fats in your diet. This is the healthiest type of fat. Replacing bad fats (saturated and trans) with good fats (monounsaturated and polyunsaturated) is good for your health and reduces the risk of heart disease.

9. Limiting Added Sugars

Higher sugar consumption has been associated with increased triglycerides, a type of fat in the blood which has been linked to cardiovascular disease. It has also been found that the probability of developing insulin resistance, a key factor in diabetes, is increased with higher sugar intake. Many studies have shown that diets with high sugar intake increase the prevalence of gout. High sugar intake has also been associated with a link between the consumption of sugars and fats, fostering an unhealthy fatty liver. A number of animal studies suggest excessive sugar intake may lead to an addiction to sugar.

It is well known that excessive sugar intake can lead to unhealthy weight gain and obesity. One concern is that consumption of sugary drinks often replaces healthier drink choices such as milk. Much research has been carried out connecting high added sugar consumption with increased risks of illness.

Added sugars include high fructose corn syrup, brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, invert sugar, lactose, maltose, malt syrup, and sucrose. Measures have been taken to include added sugars in the Nutrition Facts label on packages. While natural sugars such as those in fruit or milk are not a major concern, there is no clear line of distinction between the health effects of naturally occurring and added sugars.

10. Reducing Sodium Intake

Your health and sodium: Did you know that consuming sodium is the same thing as consuming salt? The typical Canadian consumes about 3400 mg of sodium daily. This is more than double the amount of sodium our bodies actually need. Canadians have also been misinformed about the salt they are consuming - it is not the salt added while cooking or eating, it is hidden in many foods we eat. Surprisingly, more than 75% of our sodium intake is from processed food, 11% from restaurant food, and only 11% from the salt we add while cooking or eating. Studies show blood pressure goes up as sodium intake increases. High blood pressure is a major factor for strokes, heart failure, and kidney disease. Reducing sodium intake will lower blood pressure, enhance heart health, and reduce the risk of cardiovascular disease and other health problems. This is a step in the right direction for improving your health today.

11. Hydration and Water Intake

We can check our levels of hydration by checking the colour of our urine. If it is a light straw or pale yellow colour, that means you are well hydrated. If it is a dark yellow or has a strong smell, then this shows that you are dehydrated. This can lead to many negative effects. Maintaining hydration is important for healthy individuals as well as athletes. Dehydration has been shown to decrease performance in athletes and if it reaches >2% loss of body weight, impairment in physiological functions happens. Dehydration >2% loss of body weight can lead to decreased motivation, increased perception of task difficulty, and increased anxiety and feelings of anger. So staying hydrated is essential in maintaining a healthy diet.

If we look at the human body, 70% of it is water. Water is an essential component that enables our bodies to carry out its functions. Water has an important role because its functions are vast. Among the functions are to transport nutrients and minerals into cells, to remove toxins and wastes from organs, and lastly, to act as a solvent for chemical components within the body. Recommendations from the American Council of Exercise (ACE) say that 29-37 year old men must take in 3 litres of water each day, and 29-37 year old women must take in 2.2 litres of water. This daily water intake includes various sources such as water, other drinks of any kind (excluding alcohol), and food which contributes to 20% of daily water intake. However, this varies between individuals depending on food and fluid intake, climate, and exercise.

12. Meal Planning and Preparation

Creating a well-stocked kitchen can be a real asset to the beginning meal planner. Compile a supply of basic kitchen tools and equipment, including a good set of knives, cutting boards, vegetable peeler, strainer, a variety of pots and pans, measuring cups and spoons, and food storage containers. An adequate pantry is also essential. See the suggested Basic Kitchen and Pantry Items List. Building up a well-stocked "inventory" of dried herbs and spices will add zest to your meal preparations and save you from bland and boring meals. A small herb garden can also be fun and an economical way to "spice" up your kitchen creations.

In planning the suggested menus listed on this site, we've taken into consideration the need to prepare items using only basic kitchen tools. Nutritious eating does not require elaborate concoctions and time-consuming preparations. There are numerous healthy options for freezer and microwave "TV" dinners and a wide variety of one-dish meals that can be prepared using beans, pasta, or rice. On days when you are making a more complex or time-consuming meal, make double or triple and freeze the extra portions for future use.

It is important to keep practical considerations in mind when planning meals. Make an effort to work menu items around foods that can be used in more than one meal, taking advantage of your kitchen and cooking efficiencies. Keep your recipes in a binder or on recipe cards organized by category. Save your favorite recipes to a computer file. In addition, make a shopping list from your recipes that correspond to your planned menus and allow for any in-season items on sale you may want to substitute. Avoid writing out your list in the order of the store aisles and successfully avoid any "impulse" grocery buying.

13. Mindful Eating Practices

Over time, you can find fulfillment in eating that will not be fleeting and that is not dependent upon having a certain type of food. This practice is not easy and will take a lot of time, patience, and trial and error, but it can provide lasting satisfaction and happiness for which we all yearn in eating.

Thank yourself for taking the time to prepare a meal. Recognize that you deserve to this time to nourish yourself. You may find it helpful to practice this exercise using foods that you like and that are satisfying to you. Over time, allow yourself to experiment with all foods, even those that are convenient or that you do not particularly like. If you have a commitment to eat something each day, regardless of what it is, experiment with preparing that food in a way that is satisfying to you. Notice how you feel before, during, and after eating. What was it like to engage in the decision to eat? What was the food like? How does it feel in your body? How does it affect your mood and sense of well-being? How do you feel about the commitment to eat this food each day? How does it affect the hunger and satiety signals in your body?

Truly savor the food. When you eat, eat. Often people eat while engaging in other tasks. Practice eating with all of your senses. This may be an entirely new concept to you and something that will take time and practice to understand. Begin with savoring one or two meals per week. Sit down at a table and light a candle. Cut some flowers and put them on the table. Use your best china and silverware. Truly taste the food. You may find that you only like one or two bites of what you are eating. You may find that you are eating something that you do not like. You may find that you are eating something because it is what is available. This is not a problem to be solved, but it is a situation to be embraced and worked with to find a solution.

Let your body guide your food choices. When you make a decision to eat, ask yourself what you want to eat. Then become aware as you are preparing the food and notice the sensory properties of the food. How does it look? How does it smell? How does it taste? How does it feel in the mouth? Be aware of the hunger and satiety signals in your body. Be aware of how these signals affect your decision to begin eating and when to stop. Make a commitment to become aware of your hunger, satiety, and the sensory quality of food each time you make a decision to eat. This commitment takes time and practice.

14. Physical Activity and Exercise

In conclusion, regular aerobic exercise prevents and delays a variety of chronic diseases and is the best medicine to preserve health.

Discontinuation of exercise may cause many effects on health, such as deterioration of fitness due to dropping the activity level, weight changes due to decreased expenditure, and potential unhealthy diet due to changes in eating habits. Blood pressure and mood may also increase. In some cases, missed training might be a cause for depression.

The duration of the activity is an important factor to not overdo the improvement and ensure that the exercise a person has done is enough to get the desired effect. Thus, not wasting time doing exercise that will be insignificant to the development and improvement of the body. Combination with a healthy diet is the key factor in reaching the desired effect. People should aim for 5 sessions per week of aerobic exercise lasting 30-60 minutes each. This time frame is enough to increase health and reduce the risk for diseases.

Aerobic exercise has many benefits. In regular aerobic activity, the individual obtains more efficient heart and lung function to meet the increased oxygen need of the body. This, in turn, results in improved function of the immune system. Aerobic exercise also burns fat, which in turn reduces weight and decreases the risk for various chronic diseases such as high blood pressure, stroke, metabolic syndromes, type 2 diabetes, osteoporosis, and certain types of cancer. It also has many effects on mental health, reducing depression, anxiety, and improving mood, as well as preserving cognitive function over time.

For children and young people, a majority of time should be spent in physical activities and play in order to meet growth and development requirements.

To maintain a high level of physical activity, a person should strive to reach at least 10,000 steps per day. On days when this quota is not achieved, there should be an awareness that time was spent unproductively and that something should be done to increase daily activity. An excellent example is riding to work places with a bicycle. It can save money, is faster, and you can multiply good things since transportation is also a physical exercise.

The current lifestyle in Finland is too static compared to earlier times. People nowadays rely on cars, lifts, and escalators instead of stairs, engage in less physical work, and spend high amounts of time watching television and leisure time on the computer.

Physical activity and exercise are major contributors to a healthy lifestyle. People are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

15. Seeking Professional Guidance

A dietitian is a professional who is trained in the science of nutrition and diet. Dietitians can provide behavior change strategies to assist you in adopting healthy eating habits. It is important to find a qualified dietitian who has the relevant tertiary qualifications. In Australia, the requirements to be a dietitian include a minimum of a 3-year university nutrition and dietetics degree. Upon the completion of this degree, the graduate must undertake a further 12-month accredited practicum program. This ensures that the nutrition advice is coming from a credible source and is not based on fad diet news or other unreliable sources. Avoid professionals who claim that they have 'nutrition qualifications' as these are often obtained from short courses with a less reliable source of information.

You must consider consulting with a professional in the health industry if you are finding it difficult to find support or lack resources in your local area. When consulting with a professional, it is important that this person has a good knowledge of the principles of a balanced diet. This person is likely to be a dietitian.