HEALTH : WHAT TO EAT AND WHAT NOT TO

Increased production of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains, says The World Health Organization (WHO) and guides you towards a healthy diet

Consuming a healthy diet throughout the life course helps prevent malnutrition in all its forms as well as a range of non-communicable diseases and conditions. But the increased production of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars or salt/sodium, and many do not eat enough fruit, vegetables and dietary fibre such as whole grains. The exact make-up of a diversified, balanced and healthy diet will vary depending on individual needs (e.g. age, gender, lifestyle, degree of physical activity), cultural context, locally available foods and dietary customs. But basic principles of what constitute a healthy diet remain the same.

A HEALTHY DIET CONTAINS

• Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice)
• At least 400 gm (five portions) of fruits and vegetables a day (twice). Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables
• Less than 10 percent of total energy intake from free sugars which is equivalent to 50 gm (or around 12 level teaspoons) for a person of healthy body weight consuming approximately 2,000 calories per day, but ideally less than 5 percent of total energy intake for additional health benefits. Most free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups and fruit juices.
• Less than 30 percent of total energy intake from fats. Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet.
• Less than 5 gm of salt (equivalent to approximately 1 teaspoon) per day and use iodised salt.

Practical advice on maintaining a healthy diet:

FRUITS AND VEGETABLES

Eating at least 400 gm, or 5 portions, of fruits and vegetables per day reduces the risk of NCDs and helps ensure an adequate daily intake of dietary fibre. In order to improve fruit and vegetable consumption you can:

• Always include vegetables in your meals
• Eat fresh fruits and raw vegetables as snack
• Eat fresh fruits and vegetables in season

FATS

Reducing the amount of total fat intake to less than 30 percent of total energy intake helps prevent unhealthy weight gain in the adult population.

Also, the risk of developing NCDs is lowered by reducing saturated fats to less than 10 percent of total energy intake, and trans fats to less than 1 percent of total energy intake, and replacing both with unsaturated fats. Fat intake can be reduced by:

• Changing how you cook – remove the fatty part of meat; use vegetable oil (not animal oil); and boil, steam or bake rather than fry
• Avoiding processed foods containing trans fats and limiting the consumption of foods containing high amounts of saturated fats (e.g. cheese, ice cream, fatty meat)

SALT, SODIUM AND POTASSIUM

Most people consume too much sodium through salt (corresponding to an average of 9–12 gm of salt per day) and not enough potassium. High salt consumption and insufficient potassium intake (less than 3.5 gm) contribute to high blood pressure, which, in turn, increases the risk of heart disease and stroke. 1.7 million deaths could be prevented each year if people’s salt consumption were reduced to the recommended level of less than 5 gm per day. People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats like bacon, ham and salami; cheese and salty snacks) or from food consumed frequently in large amounts (e.g. bread). Salt is also added to food during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the table (e.g. table salt).

You can reduce salt consumption by:

• Not adding salt, soy sauce or fish sauce during the preparation of food
• Not having salt on the table and limiting the consumption of salty snacks
• Choosing products with lower sodium content. Potassium, which can mitigate the negative effects of elevated sodium consumption on blood pressure can be increased with consumption of fresh fruits and vegetables.

SUGARS

The intake of free sugars should be reduced throughout the life course. Evidence indicates that in both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake and that a reduction to less than 5 percent of total energy intake provides additional health benefits. Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain. Sugar intake can be reduced by:

• Limiting the consumption of foods and drinks containing high amounts of sugars (e.g. sugar-sweetened beverages, sugary snacks and candies)
• Eating fresh fruits and raw vegetables as snacks instead of sugary snacks.

(The article is sourced from the World Health Organisation (WHO) http://www.who.int/. WHO Member States (India is one of them) have agreed to reduce the global population’s intake of salt by 30 percent and halt the rise in diabetes and obesity in adults, adolescents and children being overweight by 2025)

Striking a work-life balance

Dr Anil Arora, Founder & CEO, Famdent has a super-busy schedule, but maintaining a work-life balance is extremely crucial for him. He is someone who strongly believes that as time goes by, you do feel you will have more time on your hands to take care of your health and fitness—but the profession has other ideas! In such a scenario, it becomes all the more important to find space for yourself and for your own well-being. While Dr Arora is not a vociferous and vigorous exercise person, but has still managed to strike the right work-life balance, following a tight fitness regime.

A NEW START TO THE DAY

FOOD HABITS

Dr Arora’s food habits have drastically changed since the time he has hit 50. He believes that simplicity in food habits is a daily choice. “I prefer to eat home food, preferably vegetarian food. I have significantly cut down on non-vegetarian food from my diet. I make sure to eat healthy, avoid junk food and fried food. My day starts with having breakfast, which is a bowl of fruits followed by oats with milk. Just before lunch, I have freshly-squeezed juice. Lunch is salad, vegetable, dal and two chapattis. In the evening, I have a cup of coffee with mixed nuts and a light dinner, similar to lunch,” he adds.

Dr Arora thoroughly enjoys and indulges in different cuisines, especially when he is travelling. “I have a sweet tooth and simply can’t resist the occasional Indian sweet, like kulfi, kalakand, besan laddoo… or a piece of nut-filled chocolate,” he smiles.

Truly, the above food and fitness regime keeps him going for 12 working hours.

‘Dr Arora feels his focus and mental clarity have increased exponentially by following a tight regime’

“Reading fires my imagination and gives my mind respite from strictures of reality. Kindle is now my best friend. I also enjoy watching a few television shows. My current favourites include Shark Tank and The Royals,” he notes.

Dr Arora’s ‘health mantra’ - cell phone on silent mode after 11 pm! “Now my life is much simpler, peaceful and blissful!” he signs off.

By Mahalakshmi Hariharan