Diet and Nutrition – Wellbeing Article by Sarah Worthington, Back2Health

A healthy diet means:

1. Eating enough of the nutrients your body needs for optimal functioning. Healthy eating helps with ageing, fighting off illness and repairing and replenishing our cellular structure in the background.
2. Ensuring that you are not consuming foods that create an unhealthy environment, or impact your body function negatively.
3. Healthy eating is not only about WHAT you eat, but HOW and WHEN you eat. These factors may be different for different individuals depending on their genetics, family and personal history of disease.

Other Healthy Eating Tips

• Eat only when you feel hungry. Pay attention to your hunger cues. Try not to eat for other reasons, such as feeling bored or sad.
• Don’t wait until you’re very hungry. If you do, you’re likely to eat lower-quality foods or eat too much.
• Use small plates. They help you manage your portion size.
• Focus on your food—the way it tastes, smells, looks, and sounds. Try not to read, drive, or watch TV while you eat. You’ll enjoy your food more.
• Eat slowly. This gives your brain a chance to get the message that you are full.
• Drink enough water – Drink 1-2 litres a day. Drink prior to meals to aid in feeling of fullness and prevent over-eating.
• Snacks – Remove processed snacks and replace with healthier alternatives. Avoid Mandazi, Chapati, bread, cakes, biscuits. Replace with Gnuts, veggie sticks, fruit, seeds.
• Avoid eating late in the evening. Aim to eat your last meal around 7pm

Supplementation

Some diets may prevent the ability to consume enough vital nutrients. In this case Supplementation may be necessary.

Vegetarian and Vegan diets limit the ability to ingest enough essential Vitamin B12 as it is mostly only available in Dairy and Meat products. Some foods are fortified with Vitamin B12 however it may be difficult to get enough through fortified sources. It is essential to keep a close eye on these levels in your body if you stick to a strict Vegetarian or vegan diet. Supplementation is often required and is safe and effective.

Other minerals that may be lacking in a vegetarian or vegan diet include, iron, calcium, vitamin D, selenium.

In present times our foods contain less vital nutrients than they have throughout history, due mostly to the degradation of our soils, over-use, and modified seeds and plants. It is possible that even with a healthy, balanced diet we are becoming deficient in certain nutrients. Supplementation can be safe and effective to ensure our bodies have enough of these vital nutrients to not just survive but function at an optimal level. Ensure you ask a professional prior to taking any form of supplement.