Chapter 29: Essentials of Nutrition in Modern Health! - Part 2
Health and diet!
Let's start with some basics on health and nutrition!
What is a Healthy diet?
A healthy diet is crucial for preventing malnutrition in all its forms, whether that be undernutrition or overnutrition. It also plays a significant role in reducing the risk of non-communicable diseases (NCDs) such as diabetes, heart disease, stroke, and cancer. A nutritious diet is characterized by balance and variety, emphasizing whole foods that supply essential nutrients like proteins, healthy fats, complex carbohydrates, and fiber, all vital for energy production, cellular function, and disease prevention.
Key elements of a healthy diet include a strong focus on vegetables, fruits, lean proteins, whole grains, and healthy fats sourced from nuts and olive oil while simultaneously limiting the intake of added sugars, salt, and unhealthy fats. Staying hydrated is also important, with water recommended as the primary beverage.
Flexibility and moderation are crucial, enabling individuals to enjoy their favorite foods without feeling restricted. Overall, a sustainable and well-rounded diet contributes to physical health and fosters long-term well-being and longevity.
What constitutes a Healthy Diet?
Breastfeeding is a vital foundation for a child's health, especially during the first six months. Numerous clinical studies indicate that breastfeeding during this period can significantly reduce the likelihood of developing Non-Communicable Diseases (NCDs) such as heart disease. It also contributes to better cognitive development and lowers the chances of being overweight and obese compared to those who are not breastfed.
Maintaining a diet that helps prevent NCDs becomes crucial as we transition to adulthood. A balanced diet involves a careful selection of food groups. It's important to balance energy intake (calories) with energy expenditure. Focusing on whole foods—such as vegetables and fruits, lean proteins, whole grains, and healthy fats—ensures we obtain the essential nutrients for energy and disease prevention. This diet should also include a proper balance of macronutrients and an emphasis on high-fiber foods to support digestion and regulate blood sugar levels while limiting added sugars, excessive salt, and unhealthy fats.
What constitutes an unhealthy diet?
A diet high in trans fats, saturated fats, refined sugars, and excess calories from simple sugars poses a significant health risk associated with non-communicable diseases (NCDs). To prevent unhealthy weight gain, it's advised that total fat intake should not exceed 30% of total energy consumption. Saturated fats should be limited to less than 10%, and trans fats should comprise less than 1% of the total energy intake. A shift from saturated and trans fats to unsaturated fats is recommended to eliminate industrially produced trans fats.
Additionally, limiting free sugars to less than 10% of total energy intake is essential for a healthy diet, with a further reduction to under 5% suggested for enhanced health benefits. An unhealthy diet can lead to weight gain, inflammation, and a heightened risk of chronic diseases. Such diets often lack vital nutrients, fiber, and whole foods, including vegetables, fruits, and lean proteins. They tend to be high in sodium, contributing to elevated blood pressure and often feature large portion sizes that can disrupt blood sugar levels and contribute to fatigue. Ultimately, unhealthy eating patterns result in inadequate nutrition, negatively affecting physical and mental health. A diet high in trans fats, saturated fats, refined sugars, and excess calories from simple sugars poses a significant health risk associated with non-communicable diseases (NCDs). To prevent unhealthy weight gain, it's advised that total fat intake should not exceed 30% of total energy consumption. Saturated fats should be limited to less than 10%, and trans fats should comprise less than 1% of the total energy intake. A shift from saturated and trans fats to unsaturated fats is recommended to eliminate industrially produced trans fats.
What are non-communicable diseases, and how does diet affect it?
An unhealthy diet and lack of physical activity are significant contributors to the risk of non-communicable diseases (NCDs) such as diabetes, heart disease, cancers, high blood pressure, and high cholesterol. NCDs are chronic illnesses that cannot be transmitted from person to person, including conditions like heart disease, diabetes, cancer, and respiratory diseases. The type of diet one follows plays a crucial role in mitigating or exacerbating these diseases' risk. Diets that are high in processed foods, unhealthy fats, added sugars, and salt can lead to obesity, high blood pressure, and elevated cholesterol levels—all recognized risk factors for NCDs.
What percentages of fats are suitable for a healthy weight?
Fats should make up no more than 30% of your daily intake. Saturated fats should not exceed 10%, and trans fats should be kept to a maximum of 1%.
The top three oils for healthy cooking are extra virgin olive oil, avocado oil, and refined coconut oil. Olive oil is rich in monounsaturated fats and antioxidants, making it beneficial for heart health, mainly when used in raw applications, like drizzling on salads or for moderate-heat cooking. Avocado oil, which is also high in monounsaturated fats and vitamin E, is ideal for high-heat cooking due to its high smoke point. Refined coconut oil contains stable saturated fats and medium-chain triglycerides (MCTs), making it a good choice for baking and frying.
Conversely, there are certain oils to avoid. Partially hydrogenated oils (trans fats) can raise harmful cholesterol levels and increase the risk of heart disease. Generic vegetable oils are often refined and high in omega-6 fatty acids, which can promote inflammation. Additionally, cottonseed oil is high in omega-6 and is usually processed using chemicals.
You can support better overall health and enhance your cooking outcomes by choosing healthier oils and avoiding highly processed fats or those high in harmful components.
What are trans fats?
All types of trans fats, including industrially produced trans fats found in baked and fried foods, as well as pre-packaged snacks like frozen pizzas, pies, cookies, biscuits, wafers, and cooking oils and spreads, should not be consumed in amounts exceeding 1%.
What amount of salt is consumed per day?
Individuals should limit their salt intake to less than 5 grams per day for a healthy diet, with even lower amounts recommended for those with heart conditions or high blood pressure. Many people unknowingly consume more salt, often through processed foods such as ready meals, processed meats, cheese, and salty snacks, as well as from added salt during cooking and at the table. A high sodium intake paired with a low potassium intake can contribute to elevated blood pressure, increasing the risk of heart disease and stroke. Reducing salt intake to recommended levels could prevent up to 1.7 million deaths annually. To manage salt consumption, people can limit high-sodium condiments, choose lower-sodium products, and increase their potassium intake by consuming fresh fruits and vegetables, which helps counteract the effects of sodium on blood pressure.
What amount of healthy fiber is present in the daily intake?
Consuming at least 400 grams of fruit and vegetables daily is essential, equivalent to about five servings. The recommended daily fiber intake for adults is approximately 25–30 grams from food sources, varying by age and sex. Fiber is beneficial for digestion, helps manage blood sugar levels, reduces cholesterol, and enhances feelings of fullness, which can assist with weight management. Unfortunately, many people fall short of these recommended fiber levels because their diets lack sufficient whole grains, fruits, vegetables, and legumes. By increasing fiber intake through various foods, individuals can promote their overall health and lower the risk of chronic diseases like heart disease, diabetes, and certain types of cancer.
What amount of protein is to be consumed daily?
The daily protein requirement depends on age, gender, activity level, and overall health. For the average adult, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. For example, a person weighing 70 kg (154 lbs) would need approximately 56 grams of protein daily. However, individuals with higher activity levels, such as athletes or those engaging in strength training, may require more, typically ranging from 1.2 to 1.5 grams of body weight. Pregnant or breastfeeding women and older adults may also benefit from increased protein intake. To meet these needs, incorporate a variety of protein sources such as lean meats, fish, eggs, dairy, legumes, nuts, seeds, and plant-based options like tofu or tempeh.
What are processed foods and unprocessed foods?
According to the Department of Agriculture, processed food refers to raw agricultural commodities altered from their natural state. This alteration can involve washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, or packaging. It may also include the addition of preservatives, flavors, nutrients, and other approved food additives, such as salt, sugars, and fats.
I've often mentioned processed foods. So, what exactly are they, and why should you care? When food is transformed from its natural state to an altered one, ingredients like extra sugar, refined flour, or various chemicals are often added. This process changes the food's structure and molecular composition. When consumed, these altered foods, which are rich in simple, refined carbohydrates (such as candy, donuts, French fries, milkshakes, and soda), trigger an increase in a hormone called insulin.
Insulin is a crucial hormone that works hard to keep our bodies functioning. Its role is to ensure we have enough stored energy (in the form of abdominal fat) for times of famine. However, in most parts of the world today, famine is no longer a concern. Instead, we are surrounded by unhealthy processed foods.
Unprocessed foods are natural, whole foods that have not been altered by additives, preservatives, or artificial ingredients. These include fresh fruits and vegetables, whole grains, nuts, seeds, legumes, fresh meats, fish, eggs, and plain dairy products. Rich in essential nutrients, fiber, and antioxidants, unprocessed foods promote better digestion, heart health, and overall well-being while helping to maintain healthy weight levels. They are free from hidden sugars, unhealthy fats, and excessive sodium often found in processed foods. Incorporating unprocessed foods into your diet by shopping for fresh produce, cooking at home, and avoiding packaged items with long ingredient lists is a simple way to support long-term health and vitality.
How do we promote healthy diets?
Diet evolves over time and is influenced by various social and economic factors that complexly shape individual eating patterns. Key factors include income, food prices (which impact the availability and affordability of healthy foods), personal preferences and beliefs, cultural traditions, and geographical and environmental considerations, including climate change. Therefore, to promote a healthy food environment that supports a diversified, balanced, and nutritious diet, it is essential to involve multiple sectors and stakeholders, including government, public organizations, and the private sector.
What are food deserts?
Fresh fruits and vegetables are often scarce in food deserts, leading people to rely on unhealthy fast foods for daily nutrition. Food deserts are typically found in low-income urban or rural communities where residents have limited access to affordable and nutritious food, remarkably fresh produce. In these regions, grocery stores and supermarkets are either small or far away, making it difficult for residents to obtain healthy food options. Instead, available choices usually consist of convenience stores or fast-food outlets, which predominantly offer highly processed foods with low nutritional value. As a result, food deserts contribute to higher rates of diet-related health issues, such as obesity, diabetes, and heart disease, by limiting access to balanced, health-promoting foods. According to estimates from the U.S. Department of Agriculture (USDA), about 19% of the U.S. population lives in food deserts.
What about sugars?
It's recommended that free sugars make up less than 10% of total energy intake for adults and children. Aiming for below 5% can offer even more health benefits. High intake of free sugars is linked to an increased risk of dental caries, and excess calories from sugary foods and drinks can contribute to unhealthy weight gain, leading to overweight and obesity. Recent studies indicate that free sugars can affect blood pressure and serum lipids, and reducing their intake may lower cardiovascular disease risk factors. To cut down on sugar intake, it's best to limit foods and drinks with high sugar content—like candies, sugary snacks, and various sugar-sweetened beverages (including carbonated drinks, fruit juices, flavored water, energy drinks, and ready-to-drink coffee or tea). Instead of reaching for sugary snacks, consider munching on fresh fruit and raw vegetables.
Asking the above questions helps build a well-rounded understanding of healthy diets and nutrition. This blog post aims to assist readers by providing valuable insights and detailed information to help them make informed dietary choices. Let’s look into different types of diets that are used ubiquitously around United States.
Suman Manchireddy MD FACP FHM, Internal Medicine, Leesburg, VA.
Email : Care@ReliantMD.com
Disclaimer: This is purely informational and educational purposes only, seek medical advise prior to starting any testing or treatment regimen. The data presented here is researched extensively and has been condensed for a broader audience.
Great follow up and thorough explanation of good nutrition. USDA to issue new dietary guidelines at the end of the year. Eager to see what they come up with. However, I believe the American consumer has been sabotaged by the prepackaged and fast foods that are so readily available and heavily consumed. These foods have their body programmed to burn sugar (simple carbs) for energy. The minute their body burns through that energy, they get hunger signals and cravings...and they grab more sugar (simple carbs). You know what happens...insulin resistance that then results in more stored abdominal fat...and no satiety..ever. What they don't know is what happens if you push past those first hunger pangs. They don't know or understand what the body does when one fasts. They don't know about, understand or maybe don't believe what it means to be fat adapted and have your body burn fat for energy. I'm not a physician nor a registered dietitian and NEVER believed I could fast...BUT, not only can I fast, but it is easy and I know the difference between actual hunger...and eating for other reasons. We do NOT have a fat adapted population. We have a sugar adapted population. Just my humble opinion. Thank you Dr. Manchireddy for all of your efforts. Have a safe and healthy 2025!