June 2020

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Healthy Eating Facts

   June 27, 2020      


  • MALNUTRITION: A healthy diet helps to prevent malnutrition in all its forms (especially true for developing countries).
  •  NON-COMMUNICABLE DISEASES (NCDs): A nutritious diet protects against NCDs like diabetes, heart disease, stroke and cancer.
  • COGNITION: Healthy dietary practices from early life, like breastfeeding, fosters healthy growth and boosts cognitive development.
  • ENERGY BALANCE: Energy intake in the form of calories should be equal to energy expenditure in order to maintain a healthy weight.
    • Total fat should be less than or equal to 30% of total energy intake.
    • Saturated fats should be less than 10% of total energy intake (Examples: fatty beef, lamb, pork, poultry with skin, beef fat, lard and cream, butter, cheese and dairy products made from whole or 2% milk).
    • Trans-fats should be less than 1% of total energy intake (Examples: baked items like cakes, cookies and pies, shortening, microwave popcorn, frozen pizza, refrigerated dough of biscuits and rolls, fried foods like french fries, doughnuts and fried chicken, margarine).
  • SUGAR BALANCE: Free sugars should be less than 10% of total energy intake.
    • Additional health benefits associated with sugar consumption reduced to less than 5% of total energy intake.
  • SALT BALANCE: Intake of salt should be less than 5 g per day (equal to sodium intake of less than 2 g per day, usually found on food labels).
    •  Aids in the prevention of hypertension (high blood pressure), heart disease and stroke.

Resources: World Health Organization, American Heart Association, Mayo Clinic

  

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Why is Nutrition so Important?

   June 24, 2020      



To function at our optimum health, adequate exercise is not the sole solution. Often overlooked, the most important factor in leading a healthy lifestyle is NUTRITION. When complemented with physical activity, proper nutrition can lead to maintaining a healthy weight and avoiding certain chronic diseases linked with obesity, such as cancer, heart disease, diabetes and hypertension (increased blood pressure).

According to the US Department of Health and Human Services, about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.Research has shown that even when an ideal weight is maintained, a poor diet is associated with a higher risk of chronic illnesses mentioned above.

So what does it mean to have a nutritious diet?

Good nutrition means having a balanced diet that provides all the essential nutrients, vitamins and minerals necessary for the body to function at its best. The general rule is the more colorful your plate looks, the more balanced your diet is.

Suggestions:

  • Eat plenty of fruits: it is better to have whole fruits rather than fruit juices in order to ingest the natural fibers present in fruits. Avoid canned or bottled fruit juices at grocery stores as they are usually high in sugar and preservatives.
  • Eat plenty of vegetables: as mentioned earlier, try to incorporate veggies of different colors to maximize the variety of nutrients. For example, dark leafy greens, carrots, red capsicum, corn, etc.
  • Eat plenty of whole grains: cereals, breads, crackers, and pastas you eat should be made from whole grains.
  • Choose fat free or low fat milk: these will provide the necessary Vitamin D and Calcium supplement while reducing the intake of dairy fat.
  • Choose lean meat and other sources of protein: lean meat and poultry cut down the excess calories while maximizing the protein intake. Alternative sources are: fish, beans and tofu.

If you are still not satisfied, here are the top reasons of maintaining good nutrition:

  1. Heightened sense of well-being
  2. Reduced cost of medical care due to diet-induced illnesses
  3. Long-term stability of a healthy weight
  4. Immunity booster (an important one these days!)
  5. Delay in aging process
  6. Energy booster
  7. Enhanced mood positivity
  8. Reduced risk of chronic diseases
  9. Longevity of life
  10. Increased memory and concentration.
If you aren’t sure if you are following proper eating habits, please consult your primary care provider to discuss your concerns or questions.

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