What should we eat to stay healthy?
July 21st, 2005
Whether you are currently healthy and want to remain so, or are not-so-healthy and want to be, here are some guidelines to help get you there.
Ensure Adequate Energy (or Calorie) Intake
Energy requirements depend on sex, age and energy expenditure. Enough energy should be provided from a variety of foods to ensure the maintenance of a desirable body weight. In children and adolescents enough energy should be provided for growth and development.
Limit Fat and Cholesterol Intake
Whether from plants or animals, fat is a very concentrated source of calories. It is common for South Africans to consume 40-50% of their total energy intake in the form of fat, with usually more than 50% of these fats being saturated (animal fats).
To be healthy, this need to be less than 30% of total daily energy intake. You should also divide this 30% equally between the three different types of fats i.e. around 10% for saturated, monounsaturated and polyunsaturated fats each.
Saturated fats are generally animal fats and are found in meat, full cream dairy products, shortening, coconut and palm kernel oil.
Mono-unsaturated fats are found in olive oil, canola oil, avocado pears and nuts such as almonds, pecans, hazelnuts and peanuts and soft-type tub margarines, e.g. olive oil- or canola oil-based margarines.
Polyunsaturated fats are found in some vegetable oils like sunflower and corn oil, soft margarines, oily fish and flaxseed oil.
There is a fourth type of fat known as trans fatty acids. These are regarded as saturated fats and should be restricted. Foods typically high in trans fatty acids are hydrogenated vegetable fats, e.g. some brick margarines, and foods prepared with these hydrogenated vegetable oils.
Reduce your daily intake of dietary cholesterol to less than 300 mg. All animal foods contain dietary cholesterol and contribute to the cholesterol intake. Eggs, organ meats and shellfish are the richest sources.
Increase Intake of Complex Carbohydrates and Fibre
You should take in 55-60% of total energy per day as carbohydrates from a variety of sources, e.g. grains, cereals, fruit and vegetables. Sugar forms part of total carbohydrate intake and should be restricted to 10% of total energy - use in moderation!
Dietary fibre passes almost intact through your digestive system. It may help you to avoid constipation, stay healthy and prevent certain lifestyle diseases.
There are two types of fibre: water soluble and water insoluble fibre. Water soluble fibre is found in oats, barley, seeds, legumes and some fruit. Water insoluble fibre is found in roughage foods, such as wholewheat products, brown rice, and in the outer parts of seeds and fruit skins, husks and peels.
Most Western people eat only 10 to 15 grams of fibre per day, but a healthy diet should contain a daily intake of between 25 and 35g fibre per day. When fibre is added to the diet its intake should be increased gradually and accompanied by adequate fluid intake.
Moderate Protein Intake
A protein intake of approximately 15% - 20% of energy is recommended. This should come from animal as well as vegetable sources. The daily requirement for protein is relatively low and easily met by a varied and mixed diet.
Beef, mutton and pork contain a fair amount of saturated fat and cholesterol and should therefore be eaten in moderation. Chicken without the skin contain less fat and can be eaten more frequently - the same goes for fish.
Dry legumes, for example dried beans, peas, lentils and soya are also good protein sources. Furthermore legumes are high in fibre and low in fat. Nuts, although a good protein source should be used in moderation because of their high fat content.
Limit Sodium
In the body, sodium regulates fluid balance and affects blood pressure. High salt intake is associated with higher blood pressure in some people. A sodium intake of 3g sodium (5g salt) per day is recommended. Foods high in salt and those containing flavouring salts should be limited in the diet. Remember - most processed foods contain sodium.
Eat a Variety of Foods
No single food can provide all the nutrients you need. A varied diet increases the likelihood you’ll get all of the required nutrients. Variety also allows you to balance a few higher-fat, higher-calorie items with more lower-fat, lower-calorie ones. As a result, you are more likely to eat less fat and fewer calories.
Grains, vegetables and fruits should form the foundation for your diet because they provide excellent sources of vitamins, minerals, antioxidant, dietary fibre and other substances that are important for lowering the risks of many chronic diseases.
Use Alcohol in Moderation
You don’t have to drink! These guidelines are for those who do - not to encourage you to start!
One to two alcoholic drinks per day are allowed - don’t accumulate this for the weekend. This constitutes binge drinking which is harmful in itself.
Pregnant and lactating women should not drink alcohol at all. It is also not a good idea for people with a family history of alcoholism, high triglycerides, pancreatitis, liver disease, heart failure or uncontrolled hypertension, and for those on medication that interacts with alcohol. Also, since alcohol is high in calories, people with a weight problem should restrict alcohol intake.
One alcoholic drink is defined as the equivalent of one beer (340 ml); 120ml wine; 25 ml of brandy, whisky, other spirits and liqueur. The current guidelines define moderate consumption as no more than one drink per day for non-pregnant women and no more than two drinks per day for men.
So how can we interpret this into actual eating?
Easy, following the Food Guide Pyramid and Nutrition Facts Labels on food packages, show you how to turn the guidelines of 50% carbohydrate, 20% protein and 30% fat into healthy food choices. So go ahead and start eating healthily, the benefits are enormous. And don’t forget to exercise as well!
Entry Filed under: Diet and Nutrition
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