“Don’t judge each day by the harvest you reap but by the seeds that you plant”

— Robert Louis Stevenson

A ‘healthy diet’ can mean many different things to each person. What works for one person may not be suitable for the next. This is one of the reasons we should be cautious about the dietary information we are faced with day to day, and whether it is worth our investment. A healthy diet is a long-term investment in our health and wellbeing, making the best choices we can right now will support our health well into the future.

Broadly speaking, a healthy diet incorporates the following:

Balance and variety

As with most things in life, too much of anything is not a good thing! Even nourishing foods should be balanced, focusing too heavily on one area will displace other important foods and nutrients. Additionally, each individual food has its own unique nutrient profile and health benefits (even between the different colour pigments within the same variety of fruit/ vegetables e.g. red capsicum vs yellow capsicum) so when it comes to diet, variety really is the spice of life.

Choose wholefoods as often as possible

The less processed, the better. Both your body and the environment will thank you for this one! This is an easy way to ensure you are minimising unnecessary additives such as excess sugars, fats, salt and artificial colours/ flavours/ preservatives. Sometimes even seemingly healthful packaged foods can be deceptively potent in the aforementioned ingredients. In saying that, most people will require packaged foods from time to time and there is nothing wrong with that. Life gets busy, we have to budget – whatever the reason. However, it can be good to be aware of what to look for and perhaps do a quick comparison of similar products' ingredient lists/ nutrient information panels.

Takeaway, fast food and indulgent foods high in sugars, fats and sodium should be enjoyed but limited. These foods put stress on our bodies and can lead to negative health implications in the long term, when eaten in excess. They can also be detrimental to the functioning of our bodies and mental wellbeing in the short term!!

Eat plenty of plant foods

Our bodies LOVE vegetables, fruits and legumes. There are too many benefits to delve in to for this article but they can have profound effects on our general and mental health and will support not only our health in the present but in the longer term. To get all of the goodness you can out of them, leave the skins and peels on where possible and wash them well.

Keep hydrated and limit alcohol

Fluid requirements can vary greatly from person to person based on; build, gender, activity levels, the amount you sweat, the amount of fibre you eat, the temperature (and so on). Generally speaking, most people don’t drink enough water – especially if you are a hot yoga yogi! Some of the effects of dehydration can include dry skin, headaches/ poor concentration, fatigue, low blood pressure and concentrated urine/ sluggish digestion. Perhaps take a look at your fluid intake and consider whether it needs increasing. In regards to alcohol, try to mostly keep it to social occasions and in moderation!

A Note on Blue Zones

Blue Zones are areas in the world where the populations live the longest, healthiest and fullest lives in comparison to other locations. This includes Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya Peninsula (Costa Rica) and the Seventh Day Adventist community in Loma Linda (California)1. What do these populations have in common?

They mostly eat plant foods
Those that do eat meat, eat only minimal amounts
Seasonal vegetables, beans and wholegrains make up the basis of their diets
Nuts are common in their diets
There is a strong emphasis on community and social engagement around food
They are physically active in their day to day lives

Other helpful tips in your approach to nutrition:

Respect other people’s choices. What influences the dietary choices someone makes can be a deeply personal thing and can stem from experiences we aren’t aware of. Be mindful of this, each to their own!
Set realistic expectations of what you can achieve and don’t beat yourself up when you don’t meet a “perfect” standard, or if you have an off day/ week etc. Be kind to yourself.
Try not to have an ‘all or nothing’ approach.
Take the time to plan and prepare. Think of it as an investment in your health and wellbeing (because it is!).
Do not demonise any foods or nutrients.
Avoid fads and overly restrictive diets, unless there is reason. Don’t make things harder for yourself than they need to be.
Be fluid and flexible with your approach. Requirements change throughout the life time, as well as day to day.
Eat mindfully, avoid distractions.
Most importantly, have fun and enjoy the food you eat and the people you share it with!

References:

[1] Crowe, T 2013, ‘What We Can Learn From The World’s Long-Lived People’, accessed 14 February 2021.

Author: Belinda Elwin