What is healthy eating? exploring the nutrition principles

Here are the core principles of a healthy diet:

What does it mean to eat healthy?

A healthy diet is defined as consuming a variety of nutrient-dense foods, including protein, carbohydrates, fats, water, vitamins, and minerals. These essential nutrients are crucial for maintaining overall health and providing the energy needed for daily activities.

Following a healthy diet is straightforward and does not involve strict restrictions, deprivation of favourite foods, or chasing unrealistic weight goals. It is about consuming the right amount of calories to maintain optimal energy levels, support daily activities, and enhance overall well-being. This is achieved by eating a balanced diet of nutrient-rich foods that form the foundation of healthy eating.

Typically, an adult male needs about 2,500 calories daily, while an adult female requires around 2,000 calories. Individuals aiming to lose weight should consume fewer calories, whereas those seeking to gain weight may need more to achieve a normal body mass index. Calorie intake should also be adjusted based on daily physical activity and overall health, particularly for those with conditions like diabetes and hypertension. 

The fundamentals of healthy eating: a guide to balanced nutrition

A balanced diet fundamentally relies on dietary diversity, which involves consuming a range of foods to obtain the various nutrients the body requires. It includes essential food groups such as fruit, vegetables, proteins, dairy products, and grains, each offering nutrient-rich options. Besides, it should include fats and water.

Adopting healthy habits is equally important. Here is a detailed explanation:

Healthy harvest: eating more fruits and vegetables

It is recommended to consume at least five servings of a variety of fruit and vegetables daily. Each serving of fresh, frozen, or canned produce is around 80 grams, while a serving of dried fruit is about 30 grams. A diverse and colourful selection provides a wealth of vitamins, fibre, and essential minerals crucial for health.

Vegetables and fruit can be enjoyed in various ways: slicing and eating them raw when fresh, blending them into soups, sauces, or yoghurt, and turning them into nutritious juices. Additionally, dried fruit pieces can serve as a healthy alternative to candy or chocolate.

However, it is important to consume starchy vegetables in moderation because their high calorie content can adversely affect blood sugar levels, especially for those with diabetes. Examples of these starchy vegetables are potatoes, corn, squash, and peas.

Consuming whole grains more than refined grains

The recommended daily intake is 90 grams of whole grains for men and 70 grams for women. This includes whole wheat, oats, barley, quinoa, brown rice, and whole-grain pasta.

Whole grains provide a nutritious source of carbohydrates and fibre, enhancing satiety. Unlike refined grains used in white bread, rice, cakes, cookies, and pastries, whole grains retain essential nutrients such as iron and B vitamins, as they are not processed to remove beneficial parts.

Note: It is essential to ensure that half of the daily grain intake consists of whole grains, especially if refined grains are consumed on certain days.

Getting enough protein for optimal health

Protein is essential for healthy bones, muscles, and skin. The National Academy of Medicine advises adults to consume at least 0.8 grams of protein per kilogram of body weight daily. For instance, a person weighing 63 kilograms needs about 50 grams of protein per day. A 113 gram slice of grilled salmon provides approximately 30 grams of protein, while a cup of lentil soup offers about 18 grams.

Healthy protein can be sourced from both animals and plants. Essential animal protein sources for daily consumption include meat, poultry, fish, dairy products, cheese, milk, and eggs.

Among the top plant protein sources are legumes, including beans, peas, lentils, soybeans, and peanuts, as well as nuts like almonds, pistachios, cashews, walnuts, and hazelnuts. Seeds such as squash, pumpkin, sunflower, flax, sesame, and chia seeds are also rich in protein. Lastly, whole grains like wheat, quinoa, rice, and oats provide excellent plant protein.

Opting for unsaturated fats and reducing saturated fats

An adult needs about one to two tablespoons of healthy, unsaturated fats daily. These fats are rich in vitamins A, D, E, and K, and they help reduce the risk of heart diseases and lower cholesterol levels. Good sources include avocados, olive oil, safflower oil, and canola oil, and nuts like cashews, almonds, and Brazil nuts. Fatty fish like salmon and sardines are also rich in these beneficial fats.

It is recommended to minimise or avoid consuming saturated fats and trans fats, commonly found in refined oils and many foods such as processed sausages, high-fat meats, margarine, cream, cookies, and frozen pies.

Minimising the consumption of added sugars

When people add sugar to their foods and drinks or consume processed foods high in added sugars, they intake extra calories without nutritional benefits. Therefore, it is recommended to minimise sugar consumption. The American Heart Association suggests a daily intake of no more than 9 teaspoons (36 grams or 150 calories) of added sugars for men, and 6 teaspoons (25 grams or 100 calories) for women. 

Consuming excessive added sugars beyond recommended levels can lead to various long-term health issues, particularly when regular intake. These include tooth decay, obesity, cardiovascular diseases, and a higher risk of type 2 diabetes.

Desserts, chocolate, pastries, cakes, and fizzy drinks are some of the most sugar-laden foods and beverages. For instance, a 340-millilitre can of a fizzy drink contains 32 grams of added sugar.

It is important not only to reduce added sugar intake but also to replace it with naturally sweet foods like fruits and dairy products, which provide valuable nutrients. Alternatively, people can opt for natural sweeteners derived from fruit or artificial sweeteners such as sucralose, aspartame, and saccharin.

Note: It is possible to determine whether a product contains added sugar by reading its food label. This can be done by checking the ingredients for terms like table sugar, brown sugar, molasses (sugar cane or black treacle), honey, powdered sugar, corn syrup, corn syrup solids, maple syrup, glucose, dextrose, maltose, or sucrose.

Balancing health and taste: using less salt

Excessive salt consumption can significantly increase the risk of hypertension, heart diseases, and stroke. To mitigate these risks, it is essential to limit salt intake. It is advisable to consume no more than six grams of salt daily, roughly equivalent to a small teaspoon. Additionally, processed foods should contain no more than 1.5 grams of salt per 100 grams. This includes items such as canned goods, processed meats, sauces, and fast food.

Note: The term ‘sodium chloride’ is commonly used on food labels to denote salt.

Staying Hydrated with sufficient water and healthy drinks

It is recommended to drink at least 6-8 glasses of fluids daily, including water, coffee, tea, and other beverages with minimal added sugar. Furthermore, it is advisable to avoid fizzy drinks and sugary beverages, and limit fruit or vegetable juices to a 150-millilitre glass due to their high natural sugar content. 

In conclusion, the "Healthy Eating Plate" concept, created by Harvard University health experts, recommends dividing the plate of each one of the three daily main meals into four sections: 30% vegetables, 20% fruit, 25% whole grains, and 25% healthy protein. Moreover, it emphasises the importance of incorporating healthy fats, staying hydrated, and maintaining an active lifestyle to promote overall well-being.

For more comprehensive and practical information on healthy eating and nutrition, it is recommended to refer to the "National Nutrition Guidelines",  issued by the Ministry of Health and Prevention in collaboration with the Food Security Office in the United Arab Emirates.

References 

[1] mohap.gov.ae, الدليل الإرشادي الوطني للتغذية
[2] helpguide.org, Healthy Eating
[3] nhs.uk, 8 tips for healthy eating
[4] hsph.harvard.edu, Healthy Eating Plate
[5] betterhealth.vic.gov.au, Healthy eating and diet