Diet & Nutrition

● Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) like diabetes,hypertension,heart disease,stroke,dyslipidemia,gout.

● However, increased production of processed foods, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

● The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

● Nutrition is how food affects the health of the body. Food is essential—it provides vital nutrients for survival, and helps the body function and stay healthy. Food is composed of macronutrients including protein, carbohydrate and fat that not only offer calories to fuel the body and give it energy but play specific roles in maintaining health. Food also supplies micronutrients (vitamins and minerals) and phytochemicals that don't provide calories but serve a variety of critical functions to ensure the body operates optimally.

● Ion care helps you connect with expert & recognized dietitians & nutritionists.

● They will provide you with personalised diet plans to maintain optimum health as well as nutrition advice for specific disease or illness like diabetes ,thyroid, pcod etc.

Some of the practical advice by our nutritionists on maintaining a healthy diet.

  1. Fruit and vegetables.

    ● Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs and helps to ensure an adequate daily intake of dietary fibre.

  2. Fruit and vegetable intake can be improved by :

    ● Always including vegetables in meals.

    ● Eating fresh fruit and raw vegetables as snacks.

    ● Eating fresh fruit and vegetables that are in season.

    ● Eating a variety of fruit and vegetables.

  3. Fats

    Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population . Also, the risk of developing NCDs is lowered by:

    ● Reducing saturated fats to less than 10% of total energy intake.

    ● Reducing trans-fats to less than 1% of total energy intake.

    ● replacing both saturated fats and trans-fats with unsaturated fats in particular, with polyunsaturated fats.

    ● replacing both saturated fats and trans-fats with unsaturated fats in particular, with polyunsaturated fats.

    Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced by:

    ● steaming or boiling instead of frying when cooking.

    ● replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils.

    ● eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat.

    ● limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

  4. Salt, sodium and potassium

    Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

    Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year.

    People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

    Salt intake can be reduced by:

    ● Limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce ) when cooking and preparing foods.

    ● Not having salt or high-sodium sauces on the table.

    ● Limiting the consumption of salty snacks.

    ● choosing products with lower sodium content.

    Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

    Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

  5. Sugars

    In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake . A reduction to less than 5% of total energy intake would provide additional health benefits.

    Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases.

  6. Sugars intake can be reduced by:

    Limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks.)

    Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

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