May 09 2024.
views 111People with healthy eating patterns live longer and are at lower risk of serious health problems. Good nutrition means that your body gets all the nutrients, vitamins and minerals it needs to work at its best. We had a chat with Dr. Manoji Gamage, Consultant Nutrition Physician at the Nutrition Division - Castle Street Hospital for Women.
Q WHAT IS A NUTRITIOUS DIET AND WHY IS IT IMPORTANT? The body is a living unit which needs an external fuel source to provide energy and substances for growth, repair and well-being. A nutritious diet is one that could provide these elements in required and safe amounts. A nutritious diet doesn’t mean one meal but an intake that spans throughout the day and is a healthy eating style.
Q WHAT COMPRISES A NUTRITIOUS DIET FOR THE FOLLOWING GROUPS OF PEOPLE?
1. Children A nutritious diet for children should include a variety of foods from all the food groups to ensure they are getting a wide range of essential nutrients for growth and development. Some key components of a healthy diet for children include:
2. Pregnant mums A nutritious diet for pregnant mothers should include a balance of essential nutrients to support the health of both the mother and the developing baby. But that doesn’t mean you have to eat for two as the common myth in society. Some key components of a healthy diet for pregnant women include:
3. Those involved in sports Good nutrition in sports is essential for optimal performance and recovery. Athletes should focus on consuming a balanced diet that includes a variety of nutrient-dense foods such as lean proteins, whole grains, fruits, vegetables, and healthy fats. It’s important to stay hydrated and fuel your body with the right nutrients before, during, and after exercise to support energy levels, muscle function, and overall health. Additionally, timing meals and snacks around training sessions can help maximise performance and promote faster recovery. Before training, you should aim to consume a balanced meal that includes carbohydrates for energy, protein for muscle repair, and some healthy fats. A complete meal should be taken 3-4 hours before, letting it digest well. Closer to the training or the competition easily digestible snacks such as banana with milk, yoghurt with granola, or a chicken sandwich should be consumed.
During training, it’s essential to stay hydrated by drinking water or a sports drink with electrolytes. You may also benefit from consuming easily digestible carbohydrates like fruit smoothies, raisins or fruit cuts to maintain energy levels if the sessions are longer than one hour. After training, your body needs nutrients to help repair muscles and replenish energy stores. A post-workout meal or snack should include protein for muscle recovery and carbohydrates to replenish glycogen stores. Examples could be a protein shake with fruit, a fish sandwich, or a chicken wrap with veggies. Remember, everyone’s nutritional needs are different, so it’s essential to listen to your body and adjust your nutrition plan accordingly. If you have specific dietary requirements or goals, consider consulting with a specialist in nutrition.
4. Older people
A healthy diet is important for elders to maintain good overall health and well-being. Some key components of good nutrition for elders include:
Q WHAT ARE YOUR COMMENTS ABOUT SOME EATING A GOOD BREAKFAST VERSUS 16-HOUR INTERMITTENT DIETS THAT PEOPLE ARE DOING?
A good breakfast can provide essential nutrients and energy to start your day, may help regulate blood sugar levels, and can prevent overeating later in the day. It’s important to choose a balanced breakfast that includes a combination of protein, healthy fats, and carbohydrates. The importance of breakfast is proven especially for children.
Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting. Some potential benefits of intermittent fasting include weight loss, improved metabolism, and better blood sugar control. However, it may not be suitable for everyone and can be challenging for some people to stick with. If this may be practiced avoiding the dinner it would be better than skipping the breakfast. Ultimately, the best approach is to choose the option that works best for you and fits into your lifestyle and dietary preferences. It may be helpful to consult with a nutrition specialist to determine the best approach for you.
Q WHAT FOOD MUST YOU AVOID TO KEEP CHOLESTEROL AWAY? Cholesterol is a waxy substance found in the blood and in every cell of the body. It is necessary for the body to function properly, but high levels of cholesterol can increase the risk of heart disease and stroke. To minimise intake of cholesterol, you can:
By making these dietary changes and incorporating regular exercise into your routine, you can help lower your cholesterol levels and reduce your risk of heart disease.
Q WHAT ARE SOME OF THE PATTERNS OF UNHEALTHY EATING, LIKE FOR INSTANCE WHY ARE SO MANY PEOPLE DIABETIC IN SRI LANKA? Unhealthy food patterns include eating too much and too often. Choosing refined products and high-calorie highly processed food for the taste and convenience of it are other bad food habits. A person should learn to eat what he/ she spends. After all the body needs food only to maintain its functions. But we as humans unlike other animals have the luxury of eating for pleasure. Therefore, we easily exceed the capacity the body is designed to tolerate. When nutrient flow is excess for a long time, organ systems are damaged especially with regards to high glucose. Diabetes occurs in general, when the pancreas which secretes the well-known hormone insulin cannot tackle or is tired of tacking high sugar loads. Therefore, preventing diabetes is easy when we know how much to eat. This is a self-discipline that all of us should cultivate.
Q WHAT IS YOUR VIEW OF TAKING DIETARY SUPPLEMENTS TO AID NUTRITION? Dietary supplements are products formulated for special medical needs and should be considered as a medicine. It can give very beneficial results if it is prescribed for the right reason for the right duration. Therefore, one must not use them as over-the-counter products but rather get advice from a medical professional before use.
Q HOW DO YOU DEVELOP HEALTHY EATING HABITS? It is like any other good habit that we have developed. Think for yourself. Good practices usually are developed from the very beginning of one’s life. First, because your elders tell you to follow them and later because you yourself know that it gives a lot of protection for your life.
Q WHAT ARE THE LOCAL FOODS THAT ARE GOOD FOR YOU? There is no particularly good food. In fact, what I have seen is when you label foods as good food, people overconsume that variety and get into trouble. Too much of anything is not good. However, what I should emphasise is that one must have a balanced diet. It should be mostly unprocessed, natural food. Spices, onions and condiments are also important antioxidants and promote gut microbiota so they are good to be used in cooking in the natural form.
Q WHAT ARE THE UNHEALTHY EATING HABITS IN SRI LANKA? ALSO, WHAT CAUSES A SPIKE IN DIABETES AND OTHER ILLNESSES RELATED TO BAD FOOD HABITS? Skipping meals, eating too much at a time and eating high carbohydrate and fat food are causes of all non-communicable diseases. Alcohol and smoking pose the other risks. Reducing physical activity causes obesity and difficulty in maintaining weight. All of the above are reasons for diabetes.
By Kshalini Nonis
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