Regardless of your New Year’s resolution, a healthy and balanced diet will provide many benefits for 2019 and beyond. What we eat and drink can affect our body’s ability to fight infections, as well as the likelihood of developing health problems later in life, including obesity, heart disease, diabetes, and different types of cancer.
The exact ingredients of a healthy diet depend on various factors, such as age and activity level, as well as the types of foods available in the communities where we live. But in all cultures, there are some common dietary tips to help us lead healthier, longer lives.
Eat a variety of foods
Our body is incredibly complex and (except for breast milk for babies) no single food contains all the nutrients needed for it to function at its best. Our diets should therefore contain a wide variety of fresh and nutritious foods to keep us strong. Some tips to ensure a balanced diet:
• In your daily diet, try to eat a mix of staple foods like wheat, corn, rice, and potatoes with legumes like lentils and beans, plenty of fresh fruits and vegetables, and animal-based foods (e.g., meat, fish, eggs, and milk);
• Choose whole foods like unprocessed corn, millet, oats, wheat, and brown rice when possible; they are rich in valuable fiber and can help you feel full for longer;
• Choose lean meats when possible or remove visible fat;
• Try steaming or boiling instead of frying foods.
• For snacks, choose raw vegetables, unsalted nuts, and fresh fruits instead of foods high in sugars, fats, or salt. Reduce salt. Too much salt can raise blood pressure, which is a major risk factor for heart disease and strokes. Most people in the world consume too much salt: on average, we ingest double the WHO recommended limit of 5 grams (equivalent to one teaspoon) per day. Even if we don’t add extra salt to foods, we should be aware that it is commonly added to processed foods or drinks, often in large amounts. Some tips to reduce salt intake:
• When cooking and preparing foods, use salt sparingly and reduce the use of salty sauces and condiments (like soy sauce, broth, or fish sauce);
• Avoid salty snacks and try to choose fresh, healthy snacks instead of processed ones;
• When using canned or dried vegetables, nuts, and fruits, choose varieties without added salt and sugars;
• Remove salt and salty condiments from the table and try to avoid adding them out of habit; our taste buds adjust quickly and, once adjusted, you will likely enjoy foods with less salt but more flavor!
• Check food labels and opt for products with lower sodium content.
Reduce the use of certain fats and oils
We all need some fat in our diet, but consuming too much – especially the wrong types – increases the risks of obesity, heart disease, and strokes.
Industrially produced trans fats are the most dangerous for health. A diet high in this type of fat increases the risk of heart disease by nearly 30%.
Replace butter, lard, and ghee with healthier oils such as soybean, canola, corn, safflower, and sunflower.
Choose white meats like poultry and fish, which generally have less fat than red meats, and limit the consumption of processed meats.
Check labels and always avoid processed foods, fast food, and fried foods that contain industrially produced trans fats. They are often found in margarine and ghee, as well as pre-packaged snacks, fast food, baked goods, and fried foods.
Limit sugar intake
Too much sugar is not only bad for teeth, but it also increases the risk of unhealthy weight gain and obesity, which can lead to serious and chronic health problems.
As with salt, it is important to pay attention to the amount of “hidden” sugars in processed foods and drinks. For example, a single can of soda can contain up to 10 teaspoons of added sugar!
Some tips to reduce sugar intake:
• Limit the consumption of sweets and sugary drinks such as sodas, fruit juices and juice drinks, liquid and powdered concentrates, flavored water, energy and sports drinks, ready-to-drink teas and coffees, and flavored dairy drinks;
• Choose fresh, healthy snacks instead of processed ones;
• Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age and should be limited after that age.
Avoid harmful and hazardous alcohol consumption
Alcohol is not part of a healthy diet, but in many cultures, New Year’s celebrations are associated with high alcohol consumption. Overall, drinking too much or too often increases the immediate risk of injury, as well as causing long-term effects such as liver damage, cancer, heart disease, and mental disorders.
The WHO warns that there is no safe level of alcohol consumption; for many people, even low levels may still be associated with significant health risks.
Remember: less alcohol is always better for health, and it is perfectly fine not to drink.
You should not consume alcohol if you are: pregnant or breastfeeding; driving, operating machinery, or performing other activities with related risks; have health problems that may worsen with alcohol; taking medications that interact directly with alcohol; or have difficulties controlling consumption.
If you think you or someone you love may have problems with alcohol or other psychoactive substances, do not hesitate to seek help from a healthcare professional or specialized drug and alcohol service. The WHO has also developed a self-help guide to assist people who want to reduce or stop use.
Source: PAHO