Top 10 Healthy Tips
Health and Wellness
Health, the most valuable "thing" in our life, is defined as a state of complete physical, mental, and social well-being and not just the absence of disease and other physical or mental disabilities. One of the most important aspects in our lives is to nourish properly our bodies, ensuring that we have good nutritional status as a means to support and maintain the quality of our health.
Having this in mind, we established our company to enhance people's level of health through appropriate education for adopting and following healthy eating habits and dietary patterns. Additionally, we aim to provide with well-structured nutritional interventions to prevent chronic diseases and improve the quality of a patient's health through dietary management of his/her disease.
Nutrition Therapy
I'Medical nutrition therapy is an important component in the treatment of a disease (e.g. diabetes, heart or renal disease) or any other conditions that deteriorate the quality of people's lives. It includes a detailed assessment of the patient's nutritional status. This can give critical information to develop a specialized nutrition therapy plan including dietary modifications and personalized diet plan to manage or treat the disease and decrease the risk of other complications from occurring.
Making food choices for a healthy lifestyle can be simple and enjoyable!
Use these tips to improve your eating habits and optimize your health and quality of life!
Read the Nutrition Facts label to choose lower sodium verions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."
Compare sodium in foods.
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Make half your grains whole grains.
Eat more whole grains by substituting refined products with whole-grain products. For example, prefer to eat whole-wheat bread instead of white bread or brown rice instead of white rice.
Foods to eat less often.
Reduce the consumption of foods high in solid fats, added sugars, and salt. Cakes, ice cream, cookies, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs are included in this list. Use these foods as occasional treats, not everyday foods.
Reduce your calories by drinking water or unsweetened beverages. Soft drinks, energy drinks, and sports drinks are a major source of added sugar, and calories.
Drink water instead of sugary drinks.
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Dietary Intake Assessment
A useful tool in estimating the overall food consumption, including calorie and nutrient intake. Assessment methods focus on identifying any existing nutritional deficiencies or excesses, which will lead to a carefully planned dietary modifications and improvement of nutritional status. A typical assessment inludes either a 24-hour recall or a diet record of all foods and beverages consumed over three consecutive days (two weekdays and one weekend day).
Hypertension
Nutritional therapy of hypertension (or high blood pressure) is based on the DASH diet, which emphasizes adequate consumption of fruits and vegetables (5 - 10 servings daily) as they are rich in vitamins, phytochemicals, and potassium. Processed meat products and fast-food meals must be reduced since they are high in sodium (salt), cholesterol, and fat. Choose meals with healthier protein sources like low-fat dairy, lean meat, and fish. Beans, legumes, and starchy vegetables are great carbohydrate sources that also provide significant amount of potassium, an important mineral in regulating blood pressure. To further enhance the blood lowering effect of nutritional treatment, you should incorporate into your daily life routine low-intensity physical exercise such as brisk walking.
Weight Management
Dietary guidelines recommend to follow a diet plan with moderate amount of carbohydrate (45 - 65% of total calories), lower in fat (20 - 35%), and protein (15 - 20%). It should be based on low-glycemic index, fiber-rich foods such as fresh fruits, vegetables, and whole grains, which provide a steady supply of glucose and increase satiety. Lean meats, fish, and low-fat dairy should be preferred as dietary protein sources, while olive oil, avocado, nuts, seeds, and fatty fish as the major sources of healthy unsaturated fat. The daily diet must also provide adequate fluid (at least 2 litres) to facilitate the excretion of metabolic wastes.
A reasonable weight loss goal is recommended to be at 0.5 - 1 kg per week by planning a calorie reduction of about 500 - 1000 kcal daily. Weight reduction strategy must be combined with frequent physical activity to enhance and maintain weight loss.
Heart Disease
Treatment guidelines advise to adopt a dietary pattern that is rich in fruits, vegetables, low-fat or non-fat dairy products, lean meats and healthy sources of fat such as olive oil, canola oil, nuts and seeds, peanut butter, and fatty fish rich in omega-3 fatty acids. Animal derived fat, cholesterol, and trans fat must be reduced. It is important to increase the consumption of antioxidants from dietary sources (e.g. colourful fruits and green leafy vegetables). Dietary fiber from whole grains, legumes, fruits and vegetables can also aid in the improvement of blood lipids and lowering of blood cholesterol.
Following a healthy diet plan along with an increase in your daily physical activity can help in the prevention or management of pre-existing heart disease and minimize the risk of other complications such as myocardial infarction and stroke.
Type 2 Diabetes
The dietary management of diabetes is focused on a healthy eating pattern with regular meals and nutrient intake spread throughout the day. A moderate consumption of carbohydrates is allowed, mainly from low-glycemic index food sources such as whole grains, fruits, vegetables, low-fat or non-fat dairy. It is imporrtant to estimate the carbohydrate and fat requirements and choose nutrient-dense foods (i.e. fruits, vegetables, legumes, nuts and seeds) which provide also adequate amount of fiber. Healthy fat sources such as olive oil, avocado, flaxseed oil, nuts, and fatty fish should be preferred and substitute foods that contain saturated and trans fat.
Essential component of diabetes treatment is regular physical activity of moderate-intensity (at least 30 minutes daily) which can aid to control blood glucose levels and promote healthy metabolism.
Osteoporosis
IOsteoporosis is a common bone disease that affects mainly post-menopausal women. It deteriorates bone structure and gradually decreases bone mass. The risk of bone fractures is significantly high, making usual daily activities unbearable.
Prevention is the best medicine, thus nutritional intervention is critical to prevent the development of osteoporosis and decrease the risk of fractures. Key recommendations are to consume adequate amounts of calcium and vitamin D by including in the diet dairy and non-dairy products (e.g. soya or almond milk). Fruit and vegetables, fatty fish and lean meat should also be included as they contain protein and beneficial vitamins and minerals which support and maintain bone structure. However, coffee, soft drinks, and sodium (salt) can only be consumed within the recommended limits.
Sports Nutrition
Pre-exercise:
As a general guideline, consumption of a meal containing complex carbohydrates and protein 3 - 4 hours before training is recommended to maximize protein and glycogen synthesis. The athlete should avoid foods that may cause stomach discomfort (e.g. dry beans cooked in oil, fried foods, vegetables of the cabbage family) and drink adequate fluids (2 cups of cool water 1 - 2 hours before and 1 - 2 cups 15 minutes prior to training).
During exercise:
Athletes are advised to consume carbohydrates during training at a rate of 30 - 60 grams/hour (sport drinks or carbohydrate powders can be used). This will promote glycogen resynthesis and maintain neuro-muscular function.
Post-exercise:
Carbohydrate consumption along with a moderate amount of protein enhances muscle tissue repair and glycogen storage. Replacement of fluids is important to ensure adequate hydration status. Fruits are excellent source of carbohydrate and potassium (essential electrolyte) immediately post-training. Low-fat protein sources, heart healthy fats, and complex carbohydrates should be consumed with every meal to meet all energy and nutrient requirements.
Estimate how many calories you need every day as a first step in maintaing a healthy weight. Being physically active can aid in managing your weight.
1 Balance calories.
2 Enjoy your food, but eat less.
Relax and enjoy your food during all the time that you eat it. Eating too fast or when your attention is elsewhere may lead to overeating. Pay attention to hunger and fullness sensations before, during, and after your meals. Use them to recognize when you need to eat and when you ate enough.
Use a smaller plate, bowl, and glass. Always watch the portion of the food before you eat. When eating out, choose healhtier meals of smaller size.
3 Avoid oversized portions.
4 Foods to eat more often.
Eat more fruits, vegetables, whole grains, and fat-free or 1% milk and dairy products. These should be the basis of your meals and snacks as they have essential nutrients for your health (including potassium, calcium, vitamin D, and fiber).
Choose red, orange, and dark-green vegetables like tomatoes, carrots, spinach, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of your main meal or as dessert.
5 Make half your plate fruits and vegetables.
6 Switch to fat-free or low-fat milk.
They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
