These days, the word “diet” can conjure any number of concepts in your head, from juice cleanses and milkshake supplements to any other number of trendy get trim quick schemes that have been peddled for decades now.
These days, the word “diet” can conjure any number of concepts in your head, from juice cleanses and milkshake supplements to any other number of trendy get trim quick schemes that have been peddled for decades now.
But while these fads aren’t the best way to go about implementing a healthy diet, the truth is people have plenty of good reasons to be concerned about their weight. A 2017-18 National Health Survey by the Australian Bureau of Statistics found that 67% of Australian adults were overweight or obese. They also found that 20%-30% of adults had some kind of metabolic syndrome – including high cholesterol, insulin resistance, obesity, and high blood pressure – and that 4.1% in approximately every 1 million Australians had type 2 diabetes.
Also, the connection between a balanced diet and a strong immune system is clear. Aside from medicine, a healthy diet is one of your best defenses against many viruses and diseases, including dangerous and life-threatening infections like Covid 19.
Easy steps you can take to improve your diet
There are many simple steps you can take to improve your diet. The one advice people often offer is to drink more water, which you should definitely do. But what other steps can you take?
Eat a variety of foods
There are so many different kinds of fresh and packaged foods available to consume in Australia. Rather than just sticking to processed options, try to broaden your food spectrum by including lots of fresh fruits and vegetables. This will increase the amount of nutrients you have in your body, which will make you healthier overall.
For example, eating more citrus fruits will increase your vitamin C levels, while orange vegetables like carrots contain plenty of vitamin A. A fun way and easy way to do this might be to try a new type of fruit of vegetable for every day of the week.
Embrace dairy
As long as you’re not lactose intolerant or sensitive, there’s no reason why you shouldn’t be consuming all sorts of dairy products – as long as it’s in moderation. Dairy products like milk, cheese and yoghurt are your best source of calcium, which is a very important component for healthy teeth and bones. Lowered calcium intake can increase your risk of bone conditions such as osteoporosis.
To increase your dairy intake without going overboard, try incorporating low-fat options or making smoothies. You could also simply drink a glass of milk before every meal, which will also help to fill you up.
Say no to sugar, salt and saturated fat
We know it’s easier said than done but reducing your sugar, salt and saturated fats intake will not only help you balance your weight, it’ll also lower your risk for numerous chronic health conditions, in particular cardiovascular disorders. Where possible, choose fruit and vegetables over sugary snacks, incorporate lean options into your meat-based meals, and avoid takeaway or processed foods.
Understand that a healthy body is more than just your diet
Finally, while your diet plays a huge part in your body’s health and wellbeing. There are other lifestyle and mind aspects you should take into account as well to ensure that you’re at your best.
These include but are not limited to:
- Get enough sleep
- Allow yourself to get enough sun exposure or take D3 vitamins
- Stay active by trying to incorporate some cardio and weight exercises into your weekly routine – but make sure you’re careful
- Drink in moderation, if at all
- Don’t smoke
- Take care of your social relationships
- Prioritise your mental wellbeing
- Try to keep a healthy work–life balance