Balanced Nutrition to Prevent Chronic Diseases

Balanced Nutrition to Prevent Chronic Diseases

Chronic diseases are long-term health conditions that can affect your quality of life and well-being. Some of the most common chronic diseases are heart disease, stroke, diabetes, and cancer. According to the World Health Organization (WHO), chronic diseases are responsible for 71% of all deaths globally. Many chronic diseases are linked to unhealthy dietary patterns and lack of physical activity.

The good news is that you can prevent or delay the onset of many chronic diseases by eating a balanced and healthy diet. A balanced diet provides your body with the nutrients it needs to function properly and protect itself from diseases. A healthy diet also helps you to maintain a healthy weight, lower your blood pressure and cholesterol, and regulate your blood sugar levels.

So what does a balanced and healthy diet look like? Here are some general guidelines and examples of foods that you can include in your daily meals.

1. Eat plenty of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and dietary fiber. They can help you to prevent vitamin and mineral deficiencies, lower your risk of obesity, and protect you from various chronic diseases. The WHO recommends eating at least 400 grams (or five portions) of fruits and vegetables per day, excluding starchy roots such as potatoes, cassava, and sweet potatoes. You can choose from a variety of fruits and vegetables, such as apples, bananas, oranges, berries, grapes, carrots, broccoli, spinach, kale, tomatoes, peppers, and mushrooms. Try to eat a rainbow of colors, as different fruits and vegetables have different phytochemicals that can benefit your health in different ways.

2. Choose whole grains over refined grains. Whole grains are grains that have not been processed or stripped of their bran, germ, and endosperm. They contain more fiber, protein, and micronutrients than refined grains, which are grains that have been milled to remove the bran and germ. Whole grains can help you to feel fuller for longer, lower your blood sugar and cholesterol levels, and reduce your risk of diabetes and heart disease. Some examples of whole grains are oats, barley, quinoa, brown rice, buckwheat, millet, and whole wheat. You can use whole grains to make porridge, bread, pasta, noodles, pancakes, muffins, and granola.

3. Include lean protein sources in your diet. Protein is an essential macronutrient that helps to build and repair your muscles, bones, skin, hair, and nails. It also supports your immune system, hormone production, and enzyme activity. Protein can also help you to control your appetite and weight, as it can increase your satiety and metabolism. However, not all protein sources are equal. Some protein sources, such as red meat, processed meat, and full-fat dairy products, are high in saturated fat and cholesterol, which can raise your risk of heart disease and stroke. Therefore, you should limit your intake of these foods and choose lean protein sources instead. Lean protein sources are low in fat and high in protein, such as poultry, fish, eggs, beans, lentils, tofu, nuts, and seeds. You can use lean protein sources to make dishes such as chicken salad, fish curry, scrambled eggs, bean soup, tofu stir-fry, nut butter, and seed bars.

4. Limit your intake of added sugars, saturated fats, and sodium. Added sugars, saturated fats, and sodium are often found in processed, packaged, and restaurant foods. They can add extra calories, fat, and salt to your diet, which can lead to weight gain, high blood pressure, high cholesterol, and diabetes. The WHO recommends limiting your intake of added sugars to less than 10% of your total energy intake, or ideally less than 5% for additional health benefits. This is equivalent to 50 grams (or 12 teaspoons) of added sugars for a person consuming 2000 calories per day, or 25 grams (or 6 teaspoons) for a person consuming 1000 calories per day. You can reduce your intake of added sugars by avoiding or limiting foods and drinks such as candies, chocolates, cakes, cookies, pastries, ice cream, soda, juice, and sports drinks. You can also use natural sweeteners, such as honey, maple syrup, or stevia, in moderation.

The WHO also recommends limiting your intake of saturated fats to less than 10% of your total energy intake, and your intake of trans fats to less than 1% of your total energy intake. This is equivalent to 22 grams (or 5 teaspoons) of saturated fats and 2 grams (or 0.5 teaspoons) of trans fats for a person consuming 2000 calories per day, or 11 grams (or 2.5 teaspoons) of saturated fats and 1 gram (or 0.25 teaspoons) of trans fats for a person consuming 1000 calories per day. You can reduce your intake of saturated fats and trans fats by avoiding or limiting foods such as butter, cheese, cream, ghee, lard, margarine, shortening, palm oil, coconut oil, fatty meats, processed meats, and baked and fried foods. You can also use healthier fats, such as olive oil, canola oil, sunflower oil, avocado, nuts, and seeds, in moderation.

The WHO also recommends limiting your intake of sodium to less than 5 grams (or 1 teaspoon) per day. This can help you to prevent or lower high blood pressure, which is a major risk factor for heart disease and stroke. You can reduce your intake of sodium by avoiding or limiting foods such as salt, soy sauce, fish sauce, bouillon cubes, canned foods, pickled foods, cheese, and salty snacks. You can also use herbs, spices, lemon juice, vinegar, or salt-free seasonings to flavor your food.

5. Drink plenty of water and limit your intake of alcohol. Water is essential for your body to function properly. It helps to regulate your body temperature, transport nutrients and oxygen, flush out toxins and waste, lubricate your joints, and cushion your organs. Water also helps to prevent dehydration, which can cause headaches, fatigue, dizziness, and constipation. The amount of water you need depends on your age, weight, activity level, and climate, but a general guideline is to drink at least 2 liters (or 8 cups) of water per day. You can also drink other fluids, such as tea, coffee, milk, or juice, but be mindful of their calories, sugar, and caffeine content. You should avoid or limit drinks that can dehydrate you, such as soda, energy drinks, and alcohol.

Alcohol is a psychoactive substance that can affect your brain and body. It can impair your judgment, coordination, memory, and mood. It can also damage your liver, pancreas, heart, and brain. Alcohol can also increase your risk of various chronic diseases, such as liver disease, pancreatitis, cancer, and mental disorders. The WHO recommends limiting your intake of alcohol to no more than two standard drinks per day for men and one standard drink per day for women. A standard drink is equivalent to 10 grams (or 12.5 milliliters) of pure alcohol, which is found in 330 milliliters of beer, 100 milliliters of wine, or 30 milliliters of spirits. You should also avoid drinking alcohol on an empty stomach, binge drinking, or drinking and driving.

Conclusion

Eating a balanced and healthy diet can help you to prevent or delay the onset of many chronic diseases. A balanced and healthy diet consists of fruits, vegetables, whole grains, lean protein, and healthy fats, and limits added sugars, saturated fats, sodium, and alcohol. By following these guidelines and examples, you can improve your health and well-being, and enjoy a more active and fulfilling life.