Decoding Healthy Eating: A Simple Guide to Nourishing your Body
Nutrition
As we dive into the new year, we find ourselves surrounded by a myriad of enticing healthy eating plans, all promising a revitalized version of ourselves in 2024. Yet, in this age of information overload, deciphering the secrets of healthy eating can often feel like navigating a maze. Social media and the internet are constantly bombarding us with conflicting advice, leaving us in a state of perpetual confusion. Potatoes are labelled toxic by some, while others swear by veganism. Amidst the chaos, terms like gluten-free, sugar-free, intermittent fasting and keto just add to the complexity, how is anyone supposed to know what to eat anymore?
To make sense of all of this, let’s get back to basics and start by looking at the five regions around the globe that are known for people living exceptionally long and healthy lives. These regions are known as the blue zones and include Ikaria, Greece; Okinawa, Japan; Sardinia, Italy; the Nicoya Peninsula, Costa Rica; and a Seventh-day Adventist community in Loma Linda, California.
Interestingly, while many of these areas share similarities, they also exhibit vast differences. Emphasizing a crucial truth: healthy eating is a personalized journey influenced by genetics, lifestyle, and individual health needs. No single rule applies to all individuals, and perhaps broader patterns in the bigger picture are more significant than specific details.
So what do the Blue Zones have in common?
Variety:
The first aspect to note is that all these regions eat a lot of variety. We have five food groups, and each food group brings different nutrients. For example, fruits & vegetables are packed with vitamins and minerals, whole grains like oats and wheat provide fibre and B vitamins, while dairy and meat has protein and iron. Our body needs a range of nutrients to function, so a balance across all the food groups is a good way to ensure that you’re getting everything your body needs.
One way to achieve variety is to aim for 3 different food groups in a main meal and two different food groups in a snack.If you do have an allergy or an intolerance and have to limit a food or food group, it’s a good idea to consider replacing it with foods that are nutritionally similar. For example, if you struggle with milk, look for a milk replacer that has similar calcium (120mg/100ml) and protein (3g/100ml).
Fruit, Veggies, Legumes & Wholegrains
The second characteristic of note is the abundance of plant foods across the blue zone diets. The reality is that we want plant foods to make up the majority of our diet. Research is strong that a diet that is abundant in a diverse variety of plant foods is associated with increased abundance and variety of healthy gut bacteria, decreased inflammation throughout the body and decreased risk of chronic diseases like diabetes, heart disease and certain cancers.
Eating Behaviours
A key part of blue zone diets is not about what you eat, but how you eat. These cultures value enjoying food in a relaxed way in the company of friends and family. Furthermore, Harvard recently released findings of an 80 year study that found the people who lived the longest healthiest lives, were the ones who were the most socially connected.
Food is about so much more than just nutrition. Food brings people together, its about celebrating, commiserating, exploring cultures and pleasure. The way we eat, think and behave around food can nourish the soul or cause emotional distress. At the end of the day, its likely healthier to grab an ice cream with a friend than to eat a salad alone.
Final Thoughts
Remember what works for one person may not work for another. Embrace the uniqueness of your dietary needs and focus on a style of eating that brings both physical and emotional well-being. Variety is your ally, providing a broad spectrum of nutrients necessary for overall health. Prioritize whole grains, legumes, vegetables, and fruits, and consider making mindful swaps to enhance the quality of your diet. Above all, reject rigid food rules; life isn’t about perfection. Enjoy the occasional indulgence, knowing that balance and variety contribute to a sustainable, healthy lifestyle.
Feeling inspired to tailor your nutrition to your individual needs? Take the next step towards a healthier you by booking a personalized consultation with an Everyday Nutrition dietitian. We can provide expert guidance, taking into account your unique lifestyle, preferences, and health goals. Make 2024 the year you invest in your well-being – schedule your appointment today and start your journey towards a healthier, happier you!
About the author:
Joanna in a dietitian and registered nurse who loves food. Her passion for digestive health stems from a lifelong battle with debilitating gut symptoms. At Everyday Nutrition, Joanna works with a team of expert dietitians who love to support people to resolve digestive issues and fall in love with food again. You can book with Joanna here.
Recent Comments