- Focusing on incorporating nutrient-rich foods into the diet, such as fruits, vegetables, whole grains, and water, is more beneficial than fixating on dieting.
- Eating patterns like the Mediterranean and DASH diets can result in significantly lower cardiovascular mortality rates.
- Healthy eating does not imply forgoing your preferred meals or tastes but includes consuming them in moderation and exploring diverse food choices.
- The method of cooking food, particularly choosing non-fried options and using oils derived from plants, can significantly affect nutritional value.
- Transitioning to healthier eating is a gradual process and should be viewed as a lifelong commitment, with viable options available for those with limited access to fresh produce or tight budgets.
Weight loss is a frequent goal of many as the New Year begins. Yet, sadly, many struggle to maintain this resolution or rapidly regain the weight they have lost. With the exploration of healthier eating habits rather than fixating on the newest diet craze, one can experience a substantial and enduring improvement in their overall well-being such as enhanced cardiac health and reduced risk of fatal heart ailments.
Adding Nutrient-Rich Foods Into the Diet
“Instead of focusing on eliminating foods from your meal plan, I promote the ideology of incorporating foods that are high on nutritional value”, states Alexis Newman, a practicing dietitian from Philadelphia. According to her approach, ditching the typical diet mentality is more effective since dieting rarely provides successful outcomes.
Newman offers advice to her clients to integrate more fruits, vegetables, whole grains, like brown rice, and plenty of water for hydration into their diets.
The Power of Healthy Eating Patterns
Such healthy food options are a part of popular eating methodologies such as the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. Both dietary practices, which are recommended by the American Heart Association, focus on whole grains and plant-based proteins or healthy seafood proteins, minimal processed food consumption, and low intake of foods and beverages with added sugar and salt.
Evidence indicates that those who adhere to such heart-friendly diets can have up to 28% lower cardiovascular mortality compared to those who don’t.
Maintaining the Joy of Eating
Consuming healthier food does not imply abandoning your most beloved meals or giving up key family or cultural foods
Anne Thorndike, a committee member of dietary guidance and a professor at Harvard Medical School, suggests consuming your favourite meal occasionally without overindulging in leftovers for consecutive days. She emphasizes that eating healthier should never equate to sacrificing taste. She insists, “If certain food items taste awful, avoid them.”
Thorndike advocates for food variety with a willingness to experiment with diverse food choices, especially vegetables in various colors – greens, orangs, yellows, reds.
The Impact of Cooking Methods
How the food is cooked can also significantly impact nutrition.
“For individuals with a preference for deep-fried foods, attempt to include a few non-fried meals in your weekly diet,” Newman advises. For instance, fish and chicken can be sauteed or baked instead of being fried.
Thorndike advises minimizing the intake of processed foods such as white breads and encouraging the usage of oils derived from plants instead of butter or tropical oils. For seasoning, consider non-sodium options to keep blood pressure under control.
A Realistic Approach to Healthy Eating
For those living in areas with limited access to fresh produce or managing tight budgets, healthier alternatives such as canned or frozen fruits and vegetables can be a viable option. Newman suggest rinsing off the excess sodium in some canned veggies, if needed.
Both Newman and Thorndike take a holistic approach to a nutritional eating plan, recommending a gradual and sustainable shift towards healthier choices. As Thorndike says, “This is not a temporary phase, it’s a lifetime commitment.”
*The author bases this article on concepts from heart and brain health studies. The views expressed in the article might not entirely align with the official position of these studies. Copyright for the original content is possessed or retained by them.*
Written by Laura Williamson