Eating for Good Health
With so much information available about nutrition, it can feel like the guidelines are always changing. This makes it challenging to know which foods are truly healthy and which are not.
Allowing yourself to enjoy a variety of foods can lead to a happier and healthier life. Harvard professor Michael Pollan, renowned for his practical books on food and nutrition, offers a simple guideline for healthy eating:
“Eat food. Not too much. Mostly plants.”
There Are No Rules!
Strict food rules can harm your happiness and health (Appetite, 2016). The best diet is one tailored to your unique body and needs. What works for you may not work for someone else. However, two facts are universally accepted:
- Diets high in processed foods, meat, refined grains, added fat, and sugar are linked to increased rates of obesity, hypertension, type 2 diabetes, cardiovascular disease, and cancer.
Research shows that populations eating traditional diets are healthier. While there is no one ideal human diet, humans are adapted to consume a wide range of foods. However, we are not well-suited to the Western diet of processed foods (BMC Public Health, 2019).
The Western diet is linked to many chronic diseases, but its negative effects can be quickly reversed with positive changes (BMC, 2023). It’s never too late to start improving your diet.
Open Food Facts is a global database of food products that highlights the long lists of unhealthy ingredients and artificial additives in most processed foods. It can help you make healthier choices between processed and unprocessed foods.
Benefits of Unprocessed, Whole Foods on Hormones and Health
Unprocessed, whole foods positively impact your hormones, helping you recognize your body’s natural cues for fullness (Cell Metabolism, 2019).
In contrast, processed foods are often consumed quickly, preventing your body from registering fullness until it’s too late. These foods are also engineered to be addictive (PLOS, 2018).
Lacking essential nutrients can lead to feeling unwell or becoming malnourished. For those with poor health or chronic conditions, this can exacerbate problems. A nutrient-rich diet is especially crucial for maintaining healthy bones as you age.
Changing Nutritional Needs
As you age, your lifestyle and appetite can change. This may affect the type and amount of food you eat. A smaller appetite, or reduced ability to buy and prepare healthy foods, can also affect the vitamins, minerals, and fibre intake you need.
Learn more about your changing nutritional needs at:
The Effects of Processed Foods
Unprocessed, whole foods positively affect your hormones, helping you recognize your body’s natural cues for fullness (Cell Metabolism, 2019).
In contrast, processed foods are often consumed quickly, preventing your body from recognizing when you’re full until it’s too late. These foods are also engineered to be addictive (PLOS, 2018).
Lacking essential nutrients can lead to feeling unwell or becoming malnourished, especially if you already have poor health or a chronic condition. Maintaining a diet that supports healthy bones is particularly important as you age.
Consult a Health Professional Before Changing Your Diet
If you have any medical conditions, consult a health professional before changing your diet. You may be referred to a dietitian.
Dietitians can help you manage health conditions by working with your doctor and reviewing blood and other test results to create a personalized eating plan.
You may also be eligible for a Medicare rebate as part of a disease management plan.
Healthdirect provides detailed information about dietitian services in Australia, including costs and options for reducing expenses.
Avoid Fad and Restriction Diets for Better Health
Steer clear of fad and restriction diets, as they often increase cravings for the very foods you’re trying to avoid (ABC, 2023).
A balanced diet rich in variety ensures your body gets all the essential vitamins and minerals it needs (Conversation, 2022).
If you’re at risk of a deficiency or follow a vegan or vegetarian diet, consult a health professional. They can help tailor your diet and advise on necessary supplements.
Remember, supplements can interact with medications and may cause harm. Always seek guidance from your health professional before starting any supplements.
Start with swaps
Eating a healthy diet starts with small changes. Begin by swapping a few processed foods with vegetables and unprocessed ingredients.
Explore the links below for ideas:
- Try for 5 recipes of the day
- Dietitians Australia recipes
- Foolproof ways to make vegetables taste good
- How to make vegetables taste good with 8 tricks
- Nutrition Australia recipes and healthy eating resources
- How to make vegetables taste good: flavour pairings & cooking strategies
Affordable Nutrient-Rich Vegetables and Legumes
Many vegetables and legumes offer excellent value for money due to their high nutrient content per calorie. For tips on eating well on a budget, check out the links below:
- Healthy eating on a budget | LiveLighter
- 90 dirt cheap meals
- Cheap, easy ways to eat more vegetables | ABC
- Shopping seasonally could save you money | ABC
- Is fresh produce better than tinned and frozen fruit and veg? Not always | ABC
- Planning a vegetable patch that produces all year round in Australia | ABC Everyday
- It’s cheaper to buy meat close to its use-by date. But is it safe? | ABC Everyday
In Conclusion
Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism.
Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.
