Carrying excess weight, particularly around the waist, can raise your risk of various health issues. Achieving and maintaining a healthy weight can help prevent these problems, halt their progression, or even resolve them altogether.
Obesity is a serious health concern that increases the risk of many other health conditions.
These include:
- type 2 diabetes
- coronary heart disease
- some types of cancer, such as breast cancer and bowel cancer
- stroke
Living with being overweight and obesity can also affect your quality of life and contribute to mental health problems, such as depression, and can also affect self-esteem.
Healthy eating involves consuming a variety of nutritious foods from all food groups (fruits, vegetables, grains, dairy, and proteins) in the right amounts for you. It also means limiting foods that contain added sugars, excess sodium (salt), and unhealthy saturated and trans fats.
Additionally, healthy eating emphasizes obtaining nutrients primarily from food rather than relying on vitamins or other supplements. While some women may need certain vitamins or minerals at specific times in their lives, such as before or during pregnancy, most women should aim to get their essential nutrients from the foods and drinks they consume.
Eating healthy also doesn’t have to be boring or bland. In fact, it can be all about fresh and exciting flavors, visually appealing dishes, and a variety of ingredients you may have never tried before. Aim to incorporate whole, fresh foods into your meals as often as possible. Even when you’re short on time and can’t prepare a home-cooked meal, take a moment to check the ingredients in the packaged foods you purchase at the store.
Limiting or avoiding processed foods and those with added sugars while increasing your intake of nutrient-dense foods can help lower the risk of serious health issues.
Eating a balanced diet can help ensure you are maintaining a healthy lifestyle. It’s important to remember that an ideal healthy diet or weight may not look the exact same for everyone. Personalizing your diet for your individual needs is important and working with a professional such as a dietitian can be helpful.
We as a PCN offer the services of a Primary Care Dietician as one of our ARRS roles. Please click HERE to find out more about how she can help you and how to book and appointment.
What are our top tips for eating healthy?
Put more fibre in your diet.
This can be found in plant-based foods like vegetables, legumes, fruits, whole grains, nuts, and seeds. Women who eat a fibre-rich diet are more likely to maintain a lower body weight, avoid chronic illness, and live longer.
Switch From Refined Grains To Whole Grains.
At least half of your grain intake should come from whole grains like whole-wheat flour, oats, brown rice, and bulgur. They are richer in nutrients and fiber, helping to lower the risk of chronic diseases such as heart disease.
Consider using whole-grain or vegetarian options like farro, quinoa, or cauliflower rice instead of white rice and traditional pasta. Adding herbs and spices can enhance flavors and make healthy meals more enjoyable.
If you’re sensitive to gluten, good gluten-free options include buckwheat, quinoa, oats, rice, teff, and millet.
Start small by replacing one refined grain each day with a whole grain. For instance, if you usually eat cereal for breakfast, try swapping it for oatmeal.
Eat lots of fruit and veg.
We all know that plenty of fruit and veg in our diet makes us healthier. But whilst ideally, you’d consume fruit or vegetables every meal, aiming to fill half your plate with non-starchy veggies or fruit. We understand that this can be a bit much to take on all at once.
You don’t have to go from eating minimal produce to having nine servings a day. You can start slow by eating one serving of vegetables at dinner. If you already do that, consider eating one vegetable or fruit at every meal.
This includes things like dark leafy greens, and other colourful vegetables.
Whole fruits are nutritious and delicious; however, they do contain carbohydrates, so the optimal amounts can vary for each person. In most cases, it is best to choose fibre-rich whole fruits instead of fruit juice.
Cut down on sugar.
There are foods that can boost your energy and others that can drain it. While processed foods and sugary snacks may be convenient and enjoyable, they often lead to a significant energy crash, leaving you feeling hungry again soon after. To avoid feeling sluggish from sugar, take the time to stock your pantry or car with healthy snacks. Opt for whole grains and fibrous fruits and vegetables instead.
Eat less salt.
Reducing salt intake can significantly enhance weight loss and overall health by minimizing water retention, improving nutrient absorption, and maintaining better hydration levels.
Experts often recommend no more than 6g a day for adults.
Get active and maintain a healthy weight.
We all know that physical activity can aid weight loss and help greatly in maintain our overall physical health. Click HERE to find out more about healthy living through exercise and the resources available to help you.
Make sure you’re drinking enough.
Drinking plenty of water and other hydrating beverages can aid in weight loss in several ways. Water is calorie-free, may help you burn more calories, and can suppress your appetite when consumed before meals, helping you feel full sooner.
The benefits increase when you replace sugary drinks with water, as this effectively reduces your sugar and calorie intake. Additionally, what we often interpret as hunger pangs may actually be a sign of dehydration. By staying well-hydrated, you can decrease the likelihood of snacking.
Do not skip breakfast.
Skipping breakfast might create a short-term calorie deficit, but it can also lead to overeating later in the day, negatively affecting your overall diet. Additionally, missing meals can disrupt your metabolism and result in your body storing more fat, which can hinder your weight loss goals.
Eating foods with protein and fibre in the morning keeps your appetite in check the rest of the day and kick starts your metabolism.
Eat a variety of proteins.
Varying your protein sources can help ensure you get the nutrients your body needs. Include a variety of proteins in your diet, such as seafood, lean meats, poultry, eggs, legumes, nuts, seeds, and soy products according to your individual tolerance.
Opt for a variety of fats and minimize trans fats.
Trans fats, found in fried foods and partially hydrogenated oils, can raise cholesterol levels and increase heart disease risk. In contrast, monounsaturated fats, found in avocados, olive oil, and certain nuts, help lower LDL cholesterol and reduce heart disease risk. Including omega-3 fats in your diet is also beneficial, as they have anti-inflammatory effects and may help balance inflammation with omega-6 fatty acids.
Foods rich in omega 3 fatty acids include fatty fish such as:
• Salmon
• Sardines
• Mackerel
Remember the importance of moderation.
It is entirely possible to maintain a healthy lifestyle while still enjoying ice cream, taking a day off from your workouts, or having a glass of wine with dinner.
An all-or-nothing mindset, where you believe you can only eat “good” foods and must avoid “bad” ones, often leads to negative outcomes. Having the flexibility to indulge in a bowl of ice cream—and truly enjoy every bite—can also be a part of being healthy.
Rest days are crucial for both physical and mental health. Over exercising can increase the risk of injuries and may lead to burnout, making it difficult to stick with your exercise routine in the long run.
Avoid Emotional or ‘comfort’ eating.
Emotional eating is the practice of consuming food in response to negative emotions like anger, anxiety, or depression. This can diminish sensitivity to hunger and fullness cues, making it hard to regulate food intake. It is more common in women and those with obesity.
People often turn to sweet and high-fat, energy-dense foods for temporary relief, but the effects are short-lived. Some may engage in binge eating, which can contribute to weight gain and increase the risk of obesity.
Cognitive behavioural therapy (CBT) may help individuals manage these emotions and their eating habits. If difficult emotions affect your daily life, it’s advisable to seek help from a health professional.
Please check out the link below for more information on healthy eating and resources to help you.