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Eating my way to health
THEY say one shouldn’t dig one’s grave with one’s knife and fork but given the way most people eat these days, this actually rings true. Most people believe that they are eating a good amount of food every day and as their weight appears to be steady, they think they are healthy.
The consumption of an ample amount of food (calories) per day doesn’t necessarily mean that one is maintaining a healthy diet. A healthy diet, as opposed to what most people believe, is not just eating three times a day or consuming the expensive, fat and sugar-free products available. It is actually about consuming all the essential nutrients, in the right proportion, and the calories needed by the body.
Balanced diet: myth or reality?
A healthy and balanced diet is a diet that provides a good amount of proteins, fats, carbohydrates, minerals and vitamins simultaneously, necessary for one’s survival and health. Although there are many myths that prevail in our society about a healthy diet, still most experts and nutritionists agree on the concept of a healthy, balanced diet, mentioned above. “Eating a large amount of any type of food will give rise to a deficiency of nutrients which are present in other food products,” says Dr Ahsan Kazmi, a senior nutritionist, based in Rawalpindi.
Numerous people, who appear healthy, may be deficient in a particular nutrient. “40-50 per cent of children coming to our OPD are malnourished, and out of them, 8-9 per cent is severely malnourished. Although many of them get more than enough calories, their diet still cannot be considered healthy,” says Dr Parveen Tariq, a Professor of Paediatrics at the Rawalpindi General Hospital.
Of course, there are many people who do not even know what a balanced diet – in fact, there are some who believe that eating as much as one wants, several times a day is what comprises a good diet plan. Others don’t even believe in a healthy diet at all. Jugnoo, a blogger, says that “I have seen many people who don’t know about any nutrition but they are alive and healthy” which clearly shows that health and nutrition don’t really go hand in hand in his book. However, there are some who think it is a balanced diet which prevents drowsiness and lethargy. Consider, for example, Iftekhar Bhopal, a mechanical engineer, who feels that the secret to his happiness is eating “lots of vegetables and lentils and very little meat”, thus leading to a balanced diet. Similarly, a freelance journalist based in Karachi says a healthy diet is about “trying not to eat at the wrong time, consuming foods that are rich in oil and fats or eating compulsively.” Dr Farrukh Malik, who works in Khairpur, thinks a healthy diet is one which “responds to the body’s needs”
Of course, some of the ideas mentioned with respect to a healthy diet are true, but many are myths which seem to rule the roost. In any case, most people tend to ignore the most important aspect of a healthy diet, that is, food.
Food is classified in several ways, that is, on the basis of the nutrients present in it and the functions which they perform. Thus, if a food item is added from each nutrient group to our regular diet, our body will certainly be getting what it needs.
Staple diet (Grains)
Grains constitute the main bulk of our diet. They are a good source of fibre, carbohydrates, minerals and vitamins. Chapatti, different kinds of bread, cereal, rice, pasta and even potatoes is included in this group. More specifically, wheat (chapatti/roti) in Pakistan, rice in Bangladesh and maize in South America are some examples of staple diet. “Adding other groups of food to staple diet will give enough nutrients,” says Dr Tariq.
Grains are high in calories only when fats are added, for example, cakes. Whole-grain foods have more fibre than white/polished foods. They are high in fiber and vitamins. Different types of flour can also be added to one’s staple diet of wheat, such as besan (chickpea flour) and rice flour.
Leafy greens, et al
Fruits and vegetables are rich in carbohydrates, minerals and vitamins. Naturally, they are a good source of water and sugar. Apart from these components, protein is also an important constituent of vegetables. Different fruits and vegetables have different amounts and types of nutrients in them, hence one should try and be diverse when it comes to selecting them. On the other hand, fruit juices are high in sugar and lack fibre. Therefore, one should try and consume the entire fruit instead of sticking to juices. Fresh vegetables are high in nutrients and low in salt and should be used in large quantities as compared to meat. Dr Kazmi recommends using freshly cut vegetables as soon as possible as keeping them for long hours before cooking leads to a loss in many vitamins and minerals, specially vitamin C. “Washing already cut vegetables also causes loss of many nutrients,” he added.
“Many of the prevailing diseases are because of our eating habits,” says Dr Kazmi. “Atherosclerosis, hypertension, obesity, diabetes, heart disease and peptic ulcer are caused by over-eating and over many calories. Research proves that consuming large amounts of meat and little fiber causes changes in the genes of the intestine, which results in colon cancer.” Therefore, one should eat in moderate amounts and consume as many foods as you can. Nutritional needs vary with age, gender, height, occupation, climate, environment, state of health and the availability of food. A diet that is balanced and good for one region may be overwhelming for the other.
Building blocks
Meat (beef, mutton, poultry and fish) and eggs contain a very good amount of much-needed, first-class proteins by the body. They also provide iron and other nutrients. Plant proteins, on the other hand, come from foods like lentils grams, pulses, peas and beans. They are high in second-class protein and contain several minerals and vitamins. Such foods are also a very good substitute of animal proteins and are relatively inexpensive. Unlike animal proteins, beans are low in fat and rich in fibre.
Dairy delights
Milk and foods made from milk are the best sources of the mineral calcium. Milk is said to be a complete meal as it contains all types of nutrients in it. Dairy products are important for keeping our bones strong and healthy. Milk has no single good substitute but using different vegetables and fruits can counter the lack of milk in one’s diet.
Sweet tooth
Fats and sweets are an important part of a healthy diet. They provide us with most of the energy. A food without any fat at all is no good because that feeling of being hungry does not go away in spite of eating a full meal. Fats should be used with other food products, but in a moderate amount. “People who use up all the food they eat in the form of energy, for example, athletes and labourers, don’t have to worry about getting fat,” explained Dr Kazmi. “Olive oil is your safest bet. Since it is thicker, it is used in small quantities than other oils. Canola oil is also good but coconut oil should be avoided.” There is nothing wrong with occasionally consuming sweet, but making foods that are high in processed sugar an integral part of one’s diet is a bad idea.
Water is also important in keeping us healthy but is not included in a balanced diet. Pure water has no substitute. No other drink can replace water. Interestingly enough, Kehwa or Green tea is high in minerals, vitamins and many anti-oxidants. It helps in keeping one healthy and acts as an anti-ageing drink.
Asian diet: healthy or not?
Asians are “blessed” with a variety of food groups in their diet. Comparing the Asian diet to the western diet, Dr Sahar Siddiqui, a Pakistani doctor based in the US, feels that, “despite the fact that a concept of healthy diet is the same in both Pakistan and America, most westerners are more conscious about their health and even then a large majority is obese. Race plays a major role in this. For example, African-Americas are more likely to eat junk/fast food and, thus, quite a few of them are overweight.” Then, there are Pakistanis, who insist on following the “ghee and paratha trend, but some of them make an effort to exercise which helps them keep their weight in check,” she points out.
Dr Kazmi, however, feels a little differently and says that the Asian diet is much better than its western counterpart. “Among the Asian countries, Chinese cooking provides the most amount of nutrients. They don’t over cook their food and mostly use boiled meats.” Dr Kazmi also points out that the Chinese diet is rich in vegetables. As compared to this, the Pakistani diet is another story: despite the fact that a variety of food groups are used in the Pakistani diet, most of the nutrients are lost during roasting and frying, especially in Karachi. He emphasised that the chutneys, used in our part of world, are a very good source of vitamins and minerals.Eating the way to health?
Yes, we can. A balanced diet will give us all the nutrients needed to get a better immune system and fight back diseases. A variety of food is all we need, but we require them in moderate amounts. Eating a lot of apples will definitely not keep us away from the doctor. It will only make us deficient in the nutrients it lacks. Over-eating is certainly not recommended either.
“Many of the prevailing diseases are because of our eating habits,” says Dr Kazmi. “Atherosclerosis, hypertension, obesity, diabetes, heart disease and peptic ulcer are caused by over-eating and over many calories. Research proves that consuming large amounts of meat and little fiber causes changes in the genes of the intestine, which results in colon cancer.” Therefore, one should eat in moderate amounts and consume as many foods as you can.
Nutritional needs vary with age, gender, height, occupation, climate, environment, state of health and the availability of food. A diet that is balanced and good for one region may be overwhelming for the other. Nevertheless, the essence remains the same: eat a variety of foods. “The nutritional needs of a baby are different from an adult,” says Dr Tariq. A baby needs a mother’s milk for four-six months. This provides the baby with all the calories and nutrients s/he needs. After three-four months, semi-solids foods are fed to ensure a healthy diet. Khichri (boiled lentils and rice), a conventional diet, is the best source of all required nutrients.
Everyone cannot afford meat or milk every day. Seasonal vegetables, fruits, pulses, beans and grains will definitely provide you with the nutrients you need, so be diverse in your food choices. Add a fresh vegetable salad if you are having pulses or beans. Add some yogurt when eating vegetables. Chutney is always a good option as suggested by Dr Kazmi. Do not skip breakfast. Adding multi-vitamin supplements is also a good idea.
So stop yourself before you are completely full. Occasional fast food is not an unhealthy option. Drink plenty of water. Even if you can’t cut down your intake, adjust your diet by adding more fresh vegetables and fruits. Cut down on fats and exercise. If you are using up all the calories you consuming, don’t worry; just keep an eye on your weight and let things take their course.
The writer is a doctor and freelance contributor
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