Are you looking to make gradual changes to your diet?

Maintaining a healthy diet can be challenging.

How could we stay away from such tasty and satisfying snacks? You can’t really sit and enjoy a flick without something to munch on. After a hard day’s work, there’s nothing better than to wind down with a cold beer or a glass of your favourite wine. Meeting up with friends and family for social gatherings means you can expect a never ending feast or a few drinks. We have an appreciation for food - we love it, it tastes good, and we celebrate our cultures, comforts and moods with food. It’s easy to dismiss that food actually serves another purpose, which is to fuel our bodies with the nutrients it needs. Without even thinking, we tend to go for what we want to eat, versus what we need to eat. Is there a way that you can assess your lifestyle with food? How do you know if your favourite meals are doing more long term damage than it seems?

Let’s say you are ready to lead a healthier lifestyle - where do you start?

Let’s start with the basics of nutrition and check the list of things you can do to implement those changes.

Food is so much more than the deliciousness it offers you. All food is a form of chemical energy, which is composed of carbohydrates, proteins, fats, fibre, vitamins, minerals and water. Certain foods can be primarily carbohydrates (bread), or can contain more fats (nut butters), but all foods will contain at least a few of these components. Vitamins, minerals, and fibre don’t provide much energy at all, but are still important for optimal function.

When you eat an apple, your body starts to digest and break down that apple into its simplest components (carbs, fibre, vitamins, minerals, water) and deliver them to the organs and tissues that need those nutrients the most. The body uses these components to promote cellular repair, battle inflammation, and maintain the health of your digestive system. Fibre is the only thing that isn’t broken down, but is important for gut motility and provides a cleansing effect to your intestinal tract. Your body will bless you with optimal performance, alertness, and longevity if you can give it what it needs to do its job right.

When your diet consistently lacks essential nutrients, you may inherently be creating additional stress to the organs. The overconsumption of sugar, for example, has been increasingly tied to obesity, cardiovascular disease, type 2 diabetes and some cancers.

Chronic high blood sugars are referred to as hyperglycemia, and that can cause significant strain to your pancreas. Your pancreas produces β (beta) cells, and those cells produce insulin. If your body is constantly overworked by having to pump insulin to manage high blood sugars, the likely response is inflammation. This inflammation can alter the functionality, promote dysfunction, and/or the death of these beta cells. The body will develop a resistance to insulin, and will have great difficulty managing the level of glucose floating through the blood. Sugar does provide energy for the body, but utilizes it strategically and purposefully. It’s important to be aware that excess sugar can be a silent killer and do way more harm than good.

Article of Interest: What Vitamins and Minerals Boost Your Immune System?

Now let’s say you haven’t been as mindful with your nutrition for some time.

You may have developed signs and symptoms as a result, and we can take notice of what these clues could mean, if we don’t make a change. These signs can be either objective, subjective, or a combination of both. Your physician would make these conclusions by testing for specific markers or indicators of dysfunction, such as your resting blood glucose. You can also take note through subjective measures, like how you feel, or how well you sleep. Some of these indicators can be comprised of the following:

• Underweight or Overweight

• Body Mass Index

• Bloodwork (glucose, lipids, vitamins and minerals)

• Chronic fatigue/ Lethargicness

• Poor sleep patterns

• Gastrointestinal symptoms (chronic bloating, constipation)

• Depression/Anxiety

• Muscle Weakness

• Cognitive deficiencies

• Mood Swings

• Wounds that don’t heal quickly/ Water retention

• Dark coloured urine (should be pale yellow)

If you seem to be experiencing any of the above, it would be advisable to speak to a physician, dietician or specialist in any of these areas. Keep in mind that there could be numerous reasons for the above signs and symptoms to arise, but it is always better to err on the side of caution when it comes to your health. Prevention is the best way to get ahead of anything that could be potentially irreversible.

Even before you can get to your specialist, you can still take matters into your own hands. If nutrition and eating healthy completely confuses you (it can), then start here. It’s important that you push aside any guilt or shame for any past mistakes. You’re taking control of your lifestyle and that requires changing your behaviour and your thoughts about food. It won’t be an easy task, and you are bound to slip up. If you forgive yourself for those hiccups and get back on track, you can make great strides in improving your health and your body will thank you.

There are key strategies that anyone can start to incorporate into their lifestyle. Remember, food is for fuel, and we must embrace that doing what’s necessary supersedes what your past behaviours would dictate. Sticking to these essentials will give you a greater appreciation for the foods you love.

How you can start making gradual changes to your diet

1. Stay hydrated

Your body is at least 60% water. This means that every organ and its tissues require water in order to function, provide support and sustain life. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men, and 11.5 cups (2.7 liters) of fluids a day for women. The average adult consistently does not meet this requirement. Your body may even require more water if you are significantly active or if you live in a warmer climate. Tip: The biggest complaint that some people may have is that water is “boring” or that it has no taste. Make water more palatable by trying adding muddled fresh fruit, mint, or lemon to your pitcher. Another way to ensure you get your daily dose is purchasing a larger, personal 1.5L jug and drink that twice throughout the day. This makes it easier than having to keep track of 10 glasses or so over the course of your day.

2. Eat dark green vegetables

Dark green vegetables are low calorie, a source of fiber, vitamins and minerals like calcium. One reason vegans love vegetables so much is that they can get just as much calcium from vegetables without having to consume dairy products. They promote a healthy heart and also prevent certain birth defects. Most patients with a history of cardiovascular disease are often prescribed a paleo or Mediterranean diet, because it consists of all the nutrients to support healthy arteries and reduce inflammation. The fiber helps to promote healthy digestion and can alleviate constipation. Also, dark green vegetables are a great source of iron, and that is essential for transporting oxygen throughout the body. Despite what you may hear, dark green vegetables do not need to be organic in order to obtain its nutritional benefits.

Tip

Dark green vegetables can be prepared in so many delicious ways. Grilled, barbecued, baked, sauteed, boiled (not a crowd pleaser), or raw, which is best. They don’t require a lot of pizzazz in order to taste great either. Simple seasonings like pepper, garlic or onion powder, and lemon zest can turn boring vegetables into a smash hit with your family. Just experiment and work with what you love. You could also sneak some greens into your morning smoothie and start your day off right.

3. Moderate your protein

Protein is needed for growing muscle tissue, creating enzymes and supporting bone and cartilage health. Protein can be sourced from animals or plants. Your animal sources include your poultry, eggs, salmon, and red meat. Plant sources can be from lentils and certain grains like chickpeas or quinoa. The disadvantage of plant sources is that they aren’t complete proteins, and often need to be paired with another source of starch or lentils in order to boost the amount of available amino acids. Animal sources can have disadvantages too, by being too high in saturated fats and cholesterol.

Tip

Diversify your protein sources to limit the potentially higher levels of saturated fats. Your body should have approximately 1g of protein per pound of bodyweight. If you’re having trouble getting enough protein in your diet, try supplementing with protein powder in your smoothies. Snacks that are high in protein are greek yogurt, lactose free cheeses, protein bars, or homemade jerky. Nuts have some protein, but are higher in calories from fat! Watch your portions.

4. Over the counter supplements

It can be nearly impossible to eat “perfectly” everyday, therefore we may be missing key and essential nutrients in our diets. Taking over the counter vitamins are merely to supplement our diet and fill in the blanks that our eating habits may overlook. To truly know which over the counter supplements you should be taking, speak to your physician or dietician as they can examine your bloodwork and see where you may be deficient. Your dietician can also help you make tailored meal plans and help you change your diet to support these deficiencies.

Tip

The most common deficiencies include iron, vitamin B12, vitamin D and magnesium. If you know that your diet is lacking because you know that you tend to consume foods without these nutrients, you could start here. Again, speaking with your physician or dietician can help you make informed choices so you are not taking supplements that you do not really need.

5. Monitor your sugars and processed foods

Processed foods are considerably high in sugars, artificial chemicals and additives that your body simply cannot use. These additives contribute to a long shelf life, add flavour and add convenience since they require minimal preparation for consumption.They lack most of the essential nutrients we need for optimal function and performance. Studies have linked processed foods to high blood pressure, numerous cancers and heart diseases. The goal to eating healthier would be to eat whole, real and natural foods. This way, you know exactly what you are consuming and what it contains.

Tip

When grocery shopping, stick to the outside aisles as the fresher, more nutritious foods can be found here. If your diet contains a lot of processed foods, try to change your eating habits slowly. You could start by focusing on eliminating one processed food and replacing it with its healthier counterpart.

6. Keep alcohol in moderation

There is some truth in statements that alcohol can be beneficial to your health, but the difference lies in the dosage. Excess alcohol consumption can influence liver and heart health, as well as depression and anger.

It does this by affecting the level of lipids and glucose in your bloodstream, inhibits coordination and promotes inflammation. The few health benefits ironically point to decreased risk of heart disease, but this was exhibited in studies where consumption was approximately 1 drink per day.

7. Focus on nutrients more than calories

Calorie tracking can seem tedious, but it is a useful measure, especially if you are trying to lose or gain weight. But if you are just starting out, it would be best to focus on the quality of your intake, rather than the quantity. This may be an easier behaviour change, and you may experience some weight loss just from improving the quality of your food intake anyway. Restricting your calories when you are just starting out on this journey may be too overbearing. Set yourself up for success by focusing on whole, natural foods first.

Tip

Calorie counting could lead to obsessing over reaching ‘X’ amount of calories per day, and you may make unhealthy food choices in order to fit these restrictions. Try to meet your needs by obtaining foods from the major food groups: whole grains, fruits and vegetables, dairy, and meat/alternatives.

Set goals for each healthy habit you try to make, and do so progressively.

Read more on major food groups here:

HSE: Healthy Eating Guidelines

Canada Food Guide

8. Keep a food journal

It can be difficult to know what to change if you can’t see it in black and white. Most of us can’t recall everything we ate yesterday, let alone over the course of the week. Remember, consistently eating the right foods is what should be prioritized. Writing out each meal and beverage will also increase compliance and give you accountability. If you start writing out your meals on Sunday, and notice that by Thursday, your water intake could be higher, or that you were snacking a little too much, then you have an informed decision to make the necessary behaviour changes.

Tip

There are plenty of apps that can make tracking your food easy! The most popular app may be MyFitnessPal, where you will have access to a large database to plot your meals in a daily journal. It will add up your calories and macros, and customize your intake based on your individual needs.

9. Learn how to read nutrition labels

You can definitely enjoy all junk foods in moderation while making informed choices over what to indulge in. It tells you exactly how much sugar, fiber, and vitamins a food contains, so you can compare these values with other alternatives. This simple tool is empowering and can allow you to take control over your lifestyle choices.

1. Serving Size

The serving size is the portion in which the following nutritional values apply. For example, 1 serving size (1 cup/227g) yields 280 calories. However, there are 4 serving sizes in the box. If you consume the entire box: 280 calories x 4 = 1120 calories.

2. Calories

A calorie is a unit of energy. Based on our individual metabolism, we burn a certain amount of calories per day. The average amount of calories that most people eat (and what most organizations recommend) is approximately 2000 kcal per day. Based on the food label you are reading, you can judge whether this particular food item contains too many calories for your daily needs.

3. Nutrients

Each food label outlines the amount of each macronutrient, vitamin and minerals contained in that food. Here, you can see if a particular food item has too much fat, or too little vitamins, which can be typical of processed foods.

4. % of Recommended Daily Value

The amount of nutrients listed on each label will demonstrate its percentage compared to your total daily value of that nutrient. On this particular label, this food contains 320mg of calcium. The next column shows that this amount of calcium would meet 25% of your daily needs, and you would need to obtain that remaining 75% of calcium from the rest of your food that day.

Tip

Don’t fall for the marketing claims on the box. By law, each manufacturer has to list its contents on the nutrition label. Be more aware of the serving size, calories, and its nutrients in order to make the most informed choice on what foods to purchase.

In Conclusion

The above guide can be used as a reference to start the path towards healthier eating. This process can take time, as you are adjusting your usual habits and experimenting with new food choices. Enlisting the support of your friends and family can make this transition more manageable. They may even want to participate, and you can keep each other accountable each week. Create challenges, try new recipes and be open minded. You may, very quickly, want to rush back to your old ways. But there was a reason you are considering changing your dietary habits, whether it's for you or for your family. Be patient and don’t berate yourself, as these tips don’t have to be implemented all at once. Overtime, these small habits can make significant and drastic improvements to your overall health.

If you are looking to start exercising at home or wish to seek further advice on how you can change your nutritional habits, contact us for more information. Alternatively, you can schedule a fitness consultation in Dublin for more in-person advice.

References:

Journal Of Clinical Medicine: Reber, Emilie, et al. “Nutritional Risk Screening and Assessment”. Journal of Clinical Medicine, 2019 July; 8(7): 1065

US National Library Of Medicine: Montaine, Joel et al. “Stress and the Inflammatory Process: A Major Cause of Pancreatic Cell Death in Type 2 Diabetes”. Diabetes Metab Syndr Obes. 2014; 7:25-34

3. Moss, Michael. “Salt, Sugar, Fat: How the Food Giants Hooked Us”

4. Mayo Clinic: Water, How Much Should You Drink Every Day

5. Harvard School of Public Health: Nutrition Science. Alcohol Balancing Risks and Benefits