Key Strategies for Following a Healthy Diet

Taking a Cue from Healthy Countries

In The Lancet study, researchers found that some of the countries that ace their dietary requirements are Israel, France, Spain, and Japan. The first three countries follow the ‘Mediterranean diet,’ which is recommended strongly by doctors owing to its high-fiber content and the healthy, Omega-3 fats that are used in local and national culinary traditions. Japanese food, meanwhile, is universally hailed for its quotient of healthy products such as fatty fish (which is Omega-3-rich), seaweed, green tea, soy, and fiber-rich produce. To combine the best of these traditions, regularly purchase ingredients like lean organic meat, fatty fish like wild salmon and tuna, fiber-rich produce, nuts, pulses, and whole grains.

Losing Weight the Healthy Way

If losing weight is on the agenda, avoid extreme diets that involve excessive calorie counting or the consumption of zero carbohydrates. Diets such as  Keto and Paleo have become popular and, when followed correctly, they could produce optimal results without causing hunger or health issues for some people. If you are considering following a low-carbohydrate diet, invest time in getting to know the science behind them. For instance, the Keto diet requires fat consumption of around 165 grams of fat per day (for a 2000-calorie diet). You should be consuming around 70-80% fat from your total daily calories, since this nutrient can help to keep you feeling full and provide you with energy. Failing to know the key requirements of any diet can lead to the opposite of your desired result.

Considering Help from a Clinical Dietician

If you find that you are constantly on yo-yo diets or that, despite consuming a healthy diet, it is hard to reach your goal weight, consider visiting a clinical dietician. There are health conditions that can stand in the way of weight loss—including hypothyroidism, polycystic ovarian syndrome, and sleep apnea. A clinical dietician will carry out various tests to find any possible cause of your weight loss plateau.

Prioritizing Your Mental Health

Before going on any diet, be aware that there is an inexorable connection between the mind and the gut. A 2019 review has shown that gut microbiota (the healthy bacteria that live in your gut) can help provide your brain with important nutrients and can help reduce anxiety. Other studies have shown, meanwhile, that having low levels of two gut bacteria in particular (Coprococcus and Dialister) is strongly linked to depression. To keep your gut microbiome healthy, consuming high-fiber foods (such as fruits and vegetables) are vital. Fiber provides a kind of healthy network that enables healthy bacteria to grow and thrive.

Poor diets are responsible for numerous deaths every year across the globe. Doctors generally recommend a Mediterranean-style diet that prioritizes the consumption of fruits and vegetables, lean proteins, healthy fats, and other nutrients. Regardless of the diet you select, try to include healthy fats, fruits, and vegetables in your daily meals.