www.womanthismonth.com showcase January 2016 37 There is so much conflicting diet and nutrition advice that’s confusing. For every expert who recommends a certain food as good, you will find someone saying the exact opposite. By using the following simple tips, from clinical dietician Danah Quintana, you can cut through the confusion and learn to create a healthy diet that’s good for your body, mind and soul. Set yourself to success. Think about planning a healthy diet as a number of small, manageable steps – like adding a salad to your diet once a day – rather than one big drastic change. As your small changes become habit, you can continue to add more healthy choices. Eat in moderation. Eating in moderation means eating only as much food as your body needs. You should feel satisfied at the end of a meal. Moderation is also about balance. Despite what fad diets say, we all need a balance of protein, fat, fibre, carbohydrates, vitamins and minerals to sustain a healthy body. Reduce sugar intake. Too much sugar causes energy spikes and has been linked to diabetes, depression and even an increase in suicidal behaviours in young people. Eat a rainbow of fruit and vegetables. They are low in calories and are nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fibre. Eat more fibre. Eating food fibre can help you stay regular, lower your risk of heart disease, stroke and diabetes and help you lose weight. Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans and nuts, vegetables such as carrots, celery and tomatoes and fruits such as apples, berries, citrus fruits and pears. Eat more healthy carbohydrates. Choose healthy carbohydrates and fibre sources, especially whole grains, for longlasting energy. Whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers and diabetes. Calcium for bone health. Your body uses calcium to build healthy bones and teeth, keep them strong as you age, send messages through the nervous system and regulate the heart’s rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to osteoporosis. Good sources of calcium include milk, unsweetened yogurt, cheese, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, crimini mushrooms, black beans, pinto beans, kidney beans, white beans, blackeyed peas or baked beans. Put protein into perspective. Protein gives us the energy to get up and go – and keep going. While too much protein can be harmful to people with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we age. Eat plenty of fish, chicken or plant-based protein such as beans, nuts and soy. Enjoy healthy fats. Despite what you may have been told, not all fats are unhealthy. While 'bad' fats (found in processed foods) can increase your risk of certain diseases, 'good' fats (found in plants and fish) are essential to physical and emotional health. Foods rich in certain omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood and help prevent dementia. Eat less salt. Sodium is another ingredient that is frequently added to food to improve taste, even though your body needs less than one gram of sodium a day (about half a teaspoon of table salt). Eating too much salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, kidney disease, memory loss and erectile dysfunction. It may also worsen symptoms of bipolar disorder. Use herbs and spices such as garlic, curry powder, cayenne or black pepper to improve the flavour of meals instead of salt. Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Buy unsalted nuts and add a little of your own salt until your taste buds are accustomed to eating them salt-free. Call 17 812-000. Eating healthily is about feeling great, having more energy, improving outlook and stabilising mood. It isn’t about strict dietary limitations that lead to starvation, living under society’s 'thin ideal' or depriving yourself of the food you love. BAHRAIN SPECIALIST HOSPITAL EAT YOURSELF HEALTHY Clinical dietician Danah Quintana
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