When diverse cuisines are available just a click away, the temptation to indulge is quite strong, often overpowering our resolution to maintain a healthy diet. Yet, our food choices wield significant influence over our body’s functions and, consequently, our mental wellbeing. Neglecting essential nutrients can lead to cellular dysfunction, weaken the immune system and cause issues like infections, body aches, and vision problems. Amidst the demands of modern life, overlooking nutritional needs sets the stage for a decline in overall wellbeing.
So, let’s take charge of our meals and adopt these easy, manageable ways to maintain a balanced diet in our busy lives.
Firstly, how to maintain a healthy diet:
The Cost of Comfort Food
Most of us are heavily dependent on processed foods for comfort and convenience. Industrial processing changes the structure and nutrition content of food. Experts say it can affect how much you eat and absorb, your weight and increase the risk of chronic diseases like diabetes, obesity, vision issues, etc. (7O’Connor and Steckelberg 2023)
Fresh food contains vitamins, minerals, fibre and other nutrients that are essential for good health and boost digestive processes.
In fact, research has shown that a healthy diet rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
Next, how to maintain a balanced diet:
Stop thinking, Start Drinking! (water)
Water makes up 50 to 60% of your body weight. It is essential for hydration, supporting bodily functions like digestion, nutrient transport, and temperature regulation. It plays a crucial role in cell function, joint lubrication, and toxin elimination. Adequate water intake regulates cognitive function, skin health, and weight management. While individual needs vary, maintaining proper hydration is vital for overall health.
Extreme dehydration can cause your body to overheat, and lead to constipation and kidney stones. (8Centers for Disease Control and Prevention 2022)
Western vs Vernacular
Avoid eating what you can’t pronounce. Viral, trendy diets don’t necessarily suit everyone. This is because every body is unique and adapts to where they live and the local food. Constantly experimenting without precaution could cause discomfort as your body might not get the nutrients it is used to extracting from a regular and vernacular diet. (6Senapathy for Forbes 2017)
Let geography be your ultimate guide. Eat local, seasonal food and what your body has been conditioned to over the years.
Lastly, how to maintain healthy eating habits:
Timing is everything!
Have you heard of the concept Body Clock? Our bodies follow their own day and night, a complex process known as the circadian rhythm. It is a biological pattern that dictates multiple factors like alertness or sleepiness, appetite, and body temperature. Research links a person’s ability to efficiently regulate their appetite to this because metabolism and appetite-regulating hormones, for example, insulin, follow circadian rhythms. (1Boege, Bhatti, and St-Onge September, #1 to 6)
A simple motto to boost regular digestive patterns: Eat light at the right time! Breakfast within 2 hours of rising with a focus on lean protein and low-sugar fruit. Lunch by midday, which includes lean protein + complex carbs. Dinner before 8 pm with a focus on fibre + low saturated fat and snacks focusing on high fibre + lean protein. (2Nairn and Johns Hopkins University 2022)
Don’t overeat!
Eating till you feel full causes the stomach to expand beyond its normal size to accommodate the large amount of food. The expanded stomach pushes against other organs, making you feel uncomfortable, tired, sluggish or drowsy. (4Blackburn and MD Anderson Cancer Center 2018)
Do it the Japanese way! The Japanese say a mantra after every meal, “hara hachi bu”, meaning ‘stomach eight parts full’ i.e. eat until you’re 80% full. This not only makes you mindful and prevents overeating, it also drastically increases the efficiency of your entire digestive system. (5The 10 Rules of IKIGAI: The Japanese Secrets To a Long and Happy Life 2022)
Dieting ≠ Fasting!
Crash dieting is like driving with a blindfold on. You are bound to crash somewhere. Skipping entire meals altogether can cause electrolyte imbalances, lower metabolic rate, abnormal heart rate and rhythm, low blood sugar, dehydration, hair loss, weakness, constipation and much more. (3Jacques and Obesity Action Coalition 2024)
Dieting means controlled intake or portion control. Focus on the 3 Ms: Monitor, Manage and Mitigate; and decode your ideal diet. Monitor your hunger cycles and how different foods affect you. Based on that, manage your portion sizes and meal items. Break down large courses into light meals and fulfilling snacks. This will help mitigate the impact of your food choices, by making you mindful about what to eat when and how much.
Conclusion
Consider food as the fuel for your body, and if what you’re consuming doesn’t align with a healthy diet, it’s the perfect moment to nourish yourself in a way that promotes wellbeing. Don’t forget to get a reliable and experienced expert’s opinion before making drastic changes. Just like other lifestyle choices, when it comes to diet: Find the balance, find wellbeing!
CITATIONS
1.Boege, Hedda L., Mehreen Z. Bhatti, and Marie-Pierre St-Onge. September. “Circadian rhythms and meal timing: impact on energy balance and body weight.” Current Opinion in Biotechnology 70 (29): 1 to 6.
2.Nairn, Rayven, and Johns Hopkins University. 2022. “Timing is everything: Why eating On a regular schedule supports overall well-being.” Johns Hopkins University | Student Wellbeing Blog, (December).
3.Jacques, Jacqueline, and Obesity Action Coalition. 2024. “The Risks of the Crash Diet.” OAC Library | Resources, (Fall).
4.Blackburn, Kellie B., and MD Anderson Cancer Center. 2018. “What happens when you overeat?” (February).
5.“The 10 Rules of IKIGAI: The Japanese Secrets To a Long and Happy Life.” 2022. (November)
6.Senapathy, Kavin. 2017. “‘If You Can’t Pronounce It, Don’t Eat It’ And Other Food Mantras That Don’t Hold Water.” Forbes | Opinion, (June).
7.O’Connor, Anahad, and Aaron Steckelberg. 2023. “Melted, pounded, extruded: Why many ultra-processed foods are unhealthy.” FAKE FOOD, REAL RISK, (June).
8.Centers for Disease Control and Prevention. 2022. “Water and Healthier Drinks.” CDC | Healthy Weight, Nutrition, and Physical Activity, (June).
