WHAT IS DIET?
To begin with, the word DIET does not mean restrictions, quick fixes, or fad-diets. Diet means “all food and drinks, which are habitually consumed by individual or population.” The primary purpose of all these blogs is to improve your health and empower you! It is a guide on your journey and enjoyment of a healthy lifestyle.
WHAT IS FOOD?
The food itself originates from an animal or plant and is solid or liquid form. Anything edible, culturally acceptable, provides energy and nutrients. However, food is more than just nutrients and fuel for the body. Food is an integral part of our social life, culture, enjoyment.
HEALTHY EATING
Firstly, it is essential to acknowledge that every individual has unique energy and nutrients requirements. We are all different, and no one size fits all! How much energy we need can be estimated to every individual according to several factors, for example, body composition, age, gender, and the overall physical activity. The guidance for the population says that females need around 2000kcal/day and male 2500 kcal/day (including all consumed food and drinks). Overall, a healthy diet provides energy through macronutrients (carbohydrates, fats, proteins) and the right amounts of essential nutrients like vitamins and minerals. Nutrients and calories availability is not alway 100% accurate. The estimation is there, but there is no need to focus on each number too much. The variety and balance are important. A well-balanced diet is an important lifestyle factor for good health.
GUIDANCE FOR HEALTHY EATING
- Base your meal around starchy carbohydrates—foods like wholemeal bread, brown rice, wholemeal pasta, potatoes with skin. Choose the whole-grain or wholemeal versions, preferably with less added sugar or salt, where applicable.
- Consume your full range of fruits and vegetables. More variety and colors, more different lovely benefits, and healthy nutrients are coming to your body. Eat at least five portions of fruits or vegetables a day—all frozen, canned, dried counts. However, dried fruits can be higher in sugar and kcal, so choose your portion size sensibly.
- Eat some protein, for example, beans, pulses, eggs, soya beans, lean meats. Include two portions of sustainably sourced fish (2x140g) in which one is oily (mackerel, salmon). Fish is naturally low in fat, excellent protein source and contains omega-3 fatty acids.
- Have some small amounts of unsaturated spread and oils, but in moderation.
- Hydrate yourself! Drink at least 6-8 glasses of fluids. The type of fluids is essential. Drinking water is a great choice. If you do not like the taste of plain water, add some mint, lemon, cucumber. It may be a surprise to learn that we get, on average, 20% of our total water intake from food! Some foods, especially fruits and vegetables, are high in water content (80% water). Remembering fluids from food is on the top of the recommended 6-8 glasses a day.
- It is recommended to cut down on saturated fats, sugar, and salt. Food and drinks like cakes, sugary sweeten soft drinks, crisps are usually high in these. Opt for low-fat version or reduced sugar, where possible.
- Get active! Physical activity is another significant lifestyle factor in your health.
TAKE HOME MESSAGES
By eating a variety of food, being sensible how much we eat and how much we move, we aim to create the balance. Staying well hydrated and enjoying our lifestyle is part of the well-being journey.