A healthy diet is a healthy and balanced eating plan that promotes overall health. It should be complete with necessary substances like fluid, macronutrients, micronutrients, and adequate calories.
Healthy diets should contain whole grains, fruits and vegetables and may include a small amount of sweetened beverages and processed food.
To become healthy, a healthy diet and physical activity are needed. Living a healthy lifestyle has so many benefits especially in reducing the risk for illnesses like type 2 diabetes, obesity, heart disease, hypertension and cancer.
Below are the types of diet that people are using around the world:
The Paleo Diet
A paleo diet focuses on fish, vegetables, poultry, fruits, nuts, oils, sweet potatoes, eggs and meat ( meat should be grass-fed and not grain-fed).
Sugary, grains, dairy and processed foods are eliminated in a Paleo diet. The body will use fat as a fuel source if fewer amounts of carbohydrates are consumed.
The Blood Type Diet
This means giving the proper diet for each blood type. High protein foods are consumed by persons with type O blood. If planning for weight reduction, red meat, spinach, seafood and broccoli should be eaten while dairy should be skipped.
For type A, meat should be avoided and the diet should focus on fruits turkey and tofu while for those who want to lose weight, consuming soy, seafood and vegetables is advised.
The Vegan Diet
This diet eliminates meat and animal products, and focuses on veggies. To balance the diet for a lack of meat, vegans must find a way to integrate more sources of protein and vitamin B-12 into their diets.
The South Beach Diet
This diet aims to completely avoid carbohydrates but not to eliminate them altogether. The diet includes a selection of healthy fats, lean protein, as well as good carbs.
The primary symptoms of malnutrition are:
Losing weight unintentionally is a sign of malnutrition. Even if you have healthy weight or overweight, you can still be malnourished.
Other signs of malnutrition include:
- feeling cold most of the time
- feeling tired all the time
- feeling weaker
- getting ill more often and taking a long time to recover
- lack of interest in food and drinks
- low mood or depression
- poor concentration
- reduced appetite
- wounds taking a long time to heal
The detection of malnutrition on its early stages can prevent future complications. Below are the things you need to know on how to properly care for your loved ones:
- Be alert to other red flags
- Help your loved one monitor his or her weight at home.
- If possible, spend quality time with your loved one during meals at home, not just only on special occasions.
- If your loved one is in a hospital or in a long-term care facility, visit them during mealtimes.
- If your loved one lives alone, find out who buys his or her food.
- Know your loved one’s medications. Many drugs affect appetite, digestion and nutrient absorption.
- The eating habits of your loved ones should be observed.
- Watch for other signs of weight loss, such as changes in how clothing fits.
- Watch out for weight loss
Reduce the intake of the following:
Reduce the intake of foods with saturated fats and trans-fats and try replacing it with unsaturated fats – in particular, with polyunsaturated fats.
How to reduce fat intake:
- limit the consumption of baked and fried foods
- replace butter, lard and ghee with oils rich in polyunsaturated fats
- steam or boil instead of frying
- trim visible fat from meat
Salt, sodium and potassium
Salt intake can be reduced by:
- choosing products with lower sodium content.
- eliminate salt or high-sodium sauces on the table
- limit the consumption of salty snacks
- limiting the amount of salt and high-sodium condiments
Sugar intake or food and drinks that contains sugar should be reduced for about 10% for both kids and adults. Reducing glucose levels in the body will lessen the risk of illnesses and future health problems.
Limit the intake of the following:
- carbonated or non‐carbonated soft drinks
- energy and sports drinks
- flavoured milk drinks
- flavoured water
- fruit or vegetable juices and drinks
- liquid and powder concentrates
- ready‐to‐drink coffee
- ready‐to‐drink tea
- sugar-sweetened beverages
- sugary snacks