Cooks and Foodies Blog #4 Daily Diet

 "Anything too much is overkill"

What is a healthy daily diet?

A healthy daily diet has a healthy meal plan that includes a wide variety of solid foods and liquid foods. A healthy diet typically avoids excessive amounts of saturated and trans fats, sodium, and added sugars. It also encourages regular mealtimes and mindful eating habits. 

According to the National Heart, Lung, and Blood Institute, a healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

• Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products

• Includes lean meats, poultry, fish, beans, eggs, and nuts

• Limits saturated and trans fats, sodium, and added sugars

• Controls portion sizes

  
  

According to the World Health Organization (who.int),

For adults

A healthy diet includes the following:

• Fruit, vegetables, legumes (e.g., lentils and beans), nuts, and whole grains (e.g., unprocessed maize, millet, oats, wheat, and brown rice).

• At least 400 g (i.e., five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava, and other starchy roots.

• Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits. 

  Free sugars are all sugars added to foods or drinks by the manufacturer, cook, or consumer, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates.

• Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado, nuts, sunflower, soybean, canola, and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee, and lard) and trans fats of all kinds, including both industrially produced trans fats (found in baked and fried foods and prepackaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, cooking oils, and spreads) and ruminant trans fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats, and camels).

   It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake and trans fats to less than 1% of total energy intake. In particular, industrially produced transfats are not part of a healthy diet and should be avoided.

• Less than 5 g of salt (equivalent to about one teaspoon) per day.   Salt should be iodized.

For infants and young children

In the first 2 years of a child’s life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs (noncommunicable diseases) later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

• Infants should be breastfed exclusively during the first 6 months of life.

• Infants should be breastfed continuously until 2 years of age and beyond.

• From 6 months of age, breast milk should be complemented with a variety of adequate, safe, and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

  
  

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day

Fruit and vegetable intake can be improved by:

• always including vegetables in meals;

• eating fresh fruit and raw vegetables as snacks;

• eating fresh fruit and vegetables that are in season; and

• Eating a variety of fruits and vegetables.

  
  

Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population.

• reducing saturated fats to less than 10% of total energy intake;

• reducing trans fats to less than 1% of total energy intake; and

• Replacing both saturated fats and trans fats with unsaturated fats—in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and industrially produced trans-fat intake, can be reduced by:

• steaming or boiling instead of frying when cooking;

• replacing butter, lard, and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower, and sunflower oils;

• eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and

• limiting the consumption of baked and fried foods and pre-packaged snacks and foods (e.g., doughnuts, cakes, pies, cookies, biscuits, and wafers) that contain industrially produced trans fats.

Salt, sodium, and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

People are often unaware of the amount of salt they consume. In many countries, most salt  comes from processed foods (e.g., ready meals; processed meats such as bacon, ham, and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g., bread). Salt is also added to foods during cooking (e.g., bouillon, stock cubes, soy sauce, and fish sauce) or at the point of consumption (e.g., table salt).

Salt intake can be reduced by

• limiting the amount of salt and high-sodium condiments (e.g., soy sauce, fish sauce, and bouillon) when cooking and preparing foods;

• not having salt or high-sodium sauces on the table;

• limiting the consumption of salty snacks; and

• Choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. A reduction to less than 5% of total energy intake would provide additional health benefits.

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids and suggests that a reduction in free sugar intake reduces risk factors for cardiovascular diseases.

Sugar intake can be reduced by

• limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies, and sugar-sweetened beverages (i.e., all types of beverages containing free sugars—these include carbonated or non-carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee, and flavored milk drinks); and

• Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

  
  

What is eating five portions of vegetables and fruits a day?

According to the AI overview, 

"Five a day" refers to the recommendation to consume at least five portions of fruits and vegetables daily. This means a total of 5 portions of various fruits and vegetables, not necessarily 5 of each. 

For adults, one portion is generally considered to be about 80g of fresh, frozen, or canned fruit or vegetables. For dried fruit, it's around 30 g.

Portion sizes for children are smaller, with a rough guide being an amount that fits in their palm.

• A medium-sized fruit like an apple or orange counts as one portion. A handful of smaller fruits like grapes or berries also equates to a portion.

• 3-4 heaped tablespoons of cooked vegetables or beans/pulses also count as one portion, according to the World Cancer Research Fund. 

• A 150 ml glass of unsweetened fruit or vegetable juice also counts as one portion, according to the NHS. 

  
  

According to bbcgoodfood.com,

What counts as a portion?

Here's what a portion looks like:

• one medium banana, orange, pear, or apple, or a similar-sized fruit

• half a grapefruit, pepper, or an avocado

• one slice of a large fruit such as a melon or pineapple

• two satsumas, two plums, or similar-sized fruit

• a handful of grapes

• two handfuls of blueberries or raspberries

• one heaped tablespoon of dried fruit, such as sultanas, currants, or raisins

• three heaped tablespoons of vegetables such as sweetcorn or peas

• three heaped tablespoons of any pulse—beans, peas, or lentils

• one cereal bowl of raw leafy greens such as lettuce, watercress, or spinach.

Why should I eat my five-a-day?

Eating a wide variety of fruits and vegetables regularly may help to:

• Maintain a healthy weight.

• Increase the body's ability to fight infection.

• Support the gut.

• Keep bones healthy.

• Support heart health and manage blood pressure.

• reduce inflammation

• Keep the eyes healthy and maintain vision.

• aid longevity

• and reduce the risk of certain cancers.

What is limited?

Fruit juices, smoothies, and purées made from 100 percent fruit (no added sugar) count only once. This is because juices and smoothies are a source of 'free sugar,' the type we are advised to cut back on. For this reason, guidelines recommend we limit our intake to one (150 ml) per day.

Beans and pulses also count only once. This is because, although they are a good source of protein and fiber, they don't contribute the same mix of vitamins and minerals that other fruits and vegetables do.

What doesn't count towards your five-a-day?

Potatoes, yams, plantains, and cassava do not count, although sweet potatoes and squash do. The reason for this is that regular white potatoes and yams are often included as the starchy component of a meal, replacing pasta, rice, bread, and noodles.

How to know if you are eating a healthy diet?

If your daily eating habits follow these criteria, which involve incorporating a variety of nutrient-rich foods, prioritizing whole, unprocessed options, and limiting added sugars, unhealthy fats, and excessive sodium, it is a key indicator of a healthy diet. It's about creating a balanced and sustainable dietary pattern that supports overall health and well-being. 

Don't forget to keep yourself hydrated.

According to cdc.gov,

Benefits of drinking water

Getting enough water every day is important for health. Drinking water can prevent dehydration, which may cause unclear thinking, mood changes, overheating, constipation, and kidney stones. Water has no calories, so replacing sugary drinks with plain water can help reduce caloric intake.

Water helps your body:

• Keep a normal temperature.

• Lubricate and cushion joints.

• Protect your spinal cord and other sensitive tissues.

• Get rid of waste through urination, perspiration, and bowel movements.

  
  

Your body needs more water when you are:

• In hot climates.

• More physically active.

• Running a fever.

• Having diarrhea or vomiting.

  
  

Meeting your water intake every day

Daily water intake recommendations vary by age, sex, pregnancy status, activity level, and breastfeeding status. Daily water intake is mostly from water and other beverages. Foods, especially those with high water content such as many fruits and vegetables, can also add to fluid intake.

Healthier drink options

Many other beverages can be part of healthy eating patterns.

Low- or no-calorie beverages

Plain coffee or tea, sparkling water, seltzers, and flavored waters are low-calorie choices.

Drinks with important nutrients

Low-fat or fat-free milk; unsweetened, fortified milk alternatives; and 100% fruit or vegetable juice contain important nutrients. Enjoy these drinks within recommended calorie limits.

The National Academy of Medicine suggests an adequate daily fluid intake of about 13 cups for men and 9 cups for women. 

It's generally recommended to drink 6-8 cups of fluid a day, with water, milk, and sugar-free drinks all counting toward this. 

Hope this blog about Daily Healthy Diet is informative. Happy cooking! 😀