Fueling Your Health: Essential Nutrition Tips for Optimal Well-being

Introduction

Optimal well-being is fueled by the nutritious food we eat. A balanced diet provides the body necessary nutrients, vitamins and minerals to function and maintain good health.

The lifestyle issues like work pressure, lack of time etc., do not allow us to consume a balanced meal, rather often forcing us to feed instant foods that are high in calories and low in nutrition. Lifestyle diseases are on the rise due to all these. 
Several healthy eating tips are available on social media. We should be careful in choosing the right tips considering our body type.

Essential Nutrition Tips for Optimal Well-being

Here are some essential nutrition tips to help on the journey to better well-being:

1. Less is more:

• Be mindful of portion sizes to avoid overeating. Even healthy foods can lead to weight gain if consumed in excessive amounts. 
• It’s recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).
• Serve meals on smaller plates and bowls to naturally reduce portion sizes.
• Eating slowly gives the body time to recognise fullness, preventing you from overeating.
• Fill at least half of the plate with non-starchy vegetables as they are low in calories and high in fibre. It will help in feeling full and satisfied without overloading with calories.
• Foods high in fats and sugars can be calorie-dense, so control the portion.

2. Eat More Plants:

• Plants, such as fruits, vegetables, whole grains, nuts, seeds, and legumes, are rich in essential vitamins, minerals, and antioxidants which support various bodily functions and help protect against chronic diseases.
• Plant-based foods are excellent sources of dietary fibre. It aids digestion, promotes a healthy gut, reduces the risk of heart disease and helps regulate blood sugar and cholesterol levels.
• It also facilitates decreased risk of developing conditions like obesity, type 2 diabetes, certain cancers, and hypertension.

3. Understand the Impact of Food:

• Food provides us with vital nutrients such as carbohydrates, proteins, fats, vitamins, minerals, and water maintaining various bodily functions, supporting growth, repair, and overall health.
• Certain nutrients, like vitamins C and D, zinc, and antioxidants, play a significant role in supporting the immune system and defending the body against infections and illnesses.
• Diets high in fruits, vegetables, whole grains, and omega-3 fatty acids may positively impact mood and reduce the risk of depression and anxiety.
• Individual nutritional needs vary based on age, sex, activity level, underlying health conditions, and life stage (e.g., pregnancy, breastfeeding).

4. Eat fatty fish:

1. tty fish:

• Fatty fish are a great source of two important types of omega-3 fatty acids: 

a) EPA is known for its anti-inflammatory properties and plays a role in reducing the risk of cardiovascular diseases and improving blood vessel function. 

b) DHA is a crucial component of the brain and the retina of the eyes. Consuming DHA can contribute to brain development, cognitive function, and visual health.

• Salmon, Mackerel, Herring, Sardines, Anchovies and Trout are some of the fishes high in fats.         
• Omega-3 fatty acids have anti-inflammatory properties that may help alleviate symptoms of inflammatory conditions like rheumatoid arthritis.
• It is essential for heart health, brain and eye health.
• Research suggests that regular consumption of omega-3 fatty acids from fatty fish may improve mood and reduce the risk of depression.

5. Eat nuts and seeds:

• Nuts and seeds are nutrient-dense and packed with essential vitamins, minerals, healthy fats, protein, and fibre.
• Due to their high fibre and protein content, which may help control appetite and aid in weight management.
• They are rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help improve cholesterol levels and reduce the risk of heart disease.
• Nutrients like vitamin E, folate, and omega-3 fatty acids support brain health and cognitive function.
• Many nuts and seeds are excellent sources of antioxidants, which can help protect cells from oxidative stress and reduce inflammation.

6. Cut down on saturated fat and sugar:

• Saturated fat and added sugars are associated with various health risks when consumed in excess.
• High intake of saturated fats can raise LDL cholesterol levels, a risk factor for heart disease and stroke, and contribute to weight gain and obesity.
• Diets high in added sugars are linked to obesity and an increased risk of type 2 diabetes.
• Opt for lean protein sources like poultry, fish, legumes, and tofu instead of fatty meats.
• Check food labels for the amount of saturated fat and added sugars in products.
• Processed foods are often high in saturated fat and added sugars. Minimise packaged snacks, sugary cereals, and sweetened beverages.

7. Aim for a Variety of Colors:

• Different coloured fruits and vegetables contain unique combinations of vitamins, minerals, antioxidants, and phytochemicals, each offering specific health benefits.
• Listed below are the importance of various coloured fruits and veggies in our diet:

Orange and yellow: Rich in vitamin C, beta-carotene (which converts to vitamin A), and potassium. 

Green: Excellent sources of vitamin K, folate, and antioxidants like lutein and zeaxanthin.

Red: Contain lycopene and anthocyanins, which have antioxidant properties.

Purple and blue: High in anthocyanins and flavonoids that support heart health and brain function.

White: Provide nutrients such as potassium, magnesium, and dietary fibre.

• The vibrant colours in fruits and vegetables often indicate the presence of antioxidants, which help protect cells from damage caused by free radicals.
• Try new varieties and seasonal produce, have rainbow salads, smoothies, stir-fries or roasted veggies etc., to get a broad range of essential nutrients to support overall health and well-being.

8. Cut Back on Sodium  and add more Potassium, Calcium and Vitamin D:

• Cutting back on sodium and increasing intake of potassium, calcium, and vitamin D is a beneficial approach to promoting overall health and reducing the risk of certain health conditions.
• High sodium intake is associated with increased blood pressure, a risk factor for heart disease and stroke and can strain the kidneys and contribute to kidney-related issues.
• Potassium helps balance sodium levels in the body, which can help lower blood pressure. It is essential for proper muscle function, including the heart.
• Calcium is vital for building and maintaining strong bones and teeth, muscle contraction and nerve function.
• Vitamin D is essential for calcium absorption and bone health and supports the immune system.

Conclusion:

Mindful eating, staying hydrated, avoiding excessive added sugars and processed foods, and enjoying meals in a positive and relaxed environment all contribute to a healthier relationship with food and overall well-being. 

In case of specific dietary concerns or health conditions, consult with a registered dietitian for healthy food tips to ensure dietary choices align with individual needs and health goals.

Queen’s NRI Hospital has an excellent department of nutrition with a team of experienced dieticians giving dietary advice to the inpatients and outpatients. Dietetics and Nutrition team does a nutritional assessment of the patient at the time of admission and provides dietary advice & dietary counselling at the time of discharge for their future use.

Conscious eating is healthy living!