Find out how healthy food keep you balanced inside and out, stabilizes your mood and stress levels
Are your food choices as healthy as you think they are?
Including nutritious foods, such as fibre-rich fruits and vegetables, lean proteins and unsaturated fats in your diet will keep you healthy and happy for many years. Health professionals and registered dieticians from all over the world advise patients to “clean up” their refrigerators in addition to their therapy for optimal health.
We’ve listed what you should and shouldn’t be consuming below to help you make healthy eating choices every day. Making these healthy choices helps your body heal from the inside, which is particularly important when you’re overcoming an injury or illness.
What to consume on a daily basis to fulfil the gaps on your nutritional needs?
A healthy diet doesn’t have to be complicated. Simple changes, such as replacing processed food with fresh ingredients as much as possible will make a huge impact on your health.
Fresh fruit and vegetables
TIP: Fresh fruit and vegetables are the cornerstone of a healthy diet and should make up half of each meal you eat. The nutrients you receive from these foods prevent inflammation that may lead to the development of multiple chronic diseases and also relieve the symptoms of those conditions.
Leafy greens, such as kale, spinach, mustard greens, collard greens, arugula, iceberg, and others are full of vitamins, minerals, and antioxidants. Rated as the two healthiest vegetables, kale and spinach are rich in vitamin K, lutein, and vitamin C, good for your blood, heart, eyes, and immune system. Carrots and broccoli are on the top ten list of healthiest vegetables, followed by tomatoes and asparagus.
Avoid eating canned vegetables, and lower the intake of corn, peas, potatoes, pumpkin, squash, and yams. These vegetables contain fewer vitamins and minerals than leafy greens but include three times as many calories.
Studies show that blueberries are rich in fibre, antioxidants, and vitamins A and C, boost cardiovascular health, can prevent chronic diseases such as diabetes, cancer and help improve age-related memory problems. A recent study by the American Journal of Clinical Nutrition found that berries improve your heart health by increasing the levels of beneficial HDL cholesterol and lowering blood pressure. For a tasty source of water, consider watermelon – full of vitamin C and antioxidants – cucumber, salad greens, and strawberries. Foods like oranges, broccoli, and tomatoes are also rich in vitamin C, which helps with having a clear, smooth and moisturised skin, especially helpful for middle-aged women. Avocados are high in monounsaturated fatty acids, which are the “good” type of fats, healthy for your heart.
The magnesium, calcium, and vitamins D3 and K2 contained in leafy vegetables help the bones in the spine stay healthy. Vitamin C is crucial for collagen formation, the substance that holds your bones, muscles, skin and tendons together. This vitamin enables your cells to form into tissue, which is key for the regenerative processes in your body, helping your injured muscles, tendons, ligaments and discs to heal while keeping the vertebrae nice and strong.
TIP: If the fruits and vegetables mentioned above can’t be found in certain seasons and you want to make a smoothie or a salad but avoid the canned ones, always go for frozen fruit and vegetables. Use only the products that have named one ingredient on the label, the fruit or vegetable!
We shouldn’t forget the beans!
According to research by The Journal of Nutrition, green beans, and other high-fibre foods are key to preventing weight gain and also help with weight loss. Beans such as white beans, lentils, boiled soybeans, cranberry beans, pinto beans, kidney beans, black beans, navy beans and lima beans are a must for a daily dose of fibre, iron, and potassium. However, the latest numbers show that nine out of ten Americans are not eating enough fibre, and in general, people from all over the world are falling short on fibre intake. The minimum recommended intake of fibre for a 19 to 50-year-old male is 38 grams, 25 grams for females.
Click here for full infographics.
Whole grains
Make sure you eat a variety of whole grains for a healthy dose of B vitamins and energy. Whole grains like whole-wheat bread, whole grain pasta, and brown rice are all great options. Whole grains are rich in fibre, vitamins, minerals, and phytochemicals. Limit your intake of refined grains such as white rice, white pasta, and white bread. Refined grain makes less nutritious foods and has a higher glycaemic index – your body absorbs the sugars faster, causing a spike in blood sugar levels.
TIP: The recommended intake of whole grains per day is 48 grams.
Healthy protein
Balanced levels of protein in your body give you the energy to perform your day to day activities, supports mood and brain function. It is crucial to incorporate more high-quality proteins into your diet – from both animal-based and plant-based sources because they are critical components of your bones. Make sure you are consuming healthy, unprocessed meats and protein including fish, poultry, and beans. Limit your intake of bacon, cold cuts, red meat, cheese, and other processed meats. Proteins keep your immune system functioning, helps maintain your health by reducing the risk of diabetes and cardiovascular diseases and boosts your resistance to stress, anxiety and depression. Beans, nuts and seeds, as well as tofu and soy products, are rich sources of plant-based protein.
TIP: The average adult needs at least 0.8 grams of protein (per day) per kilogram of body weight. It would be great if you can divide your protein intake into equal amounts among meals.
Calcium and Bone Health
Often overlooked in our diets, calcium is a vital nutrient that is being used by almost every cell in your body. Calcium is especially beneficial for keeping the nervous system, muscles, and heart working properly. Studies show a connection between osteoporosis – a disease that causes loss of bone mass – and calcium intake. To prevent this disease, consume more yogurt, milk, sardines, salmon, tofu, kale, broccoli and Chinese cabbage.
Water
It does not come as a surprise when nutritionists point out the health benefits of drinking more water. Your body is composed of nearly 60% water which is used for proper digestion, absorption, circulation, nutrient transportation, saliva creation, brain function, and body temperature regulation. Staying hydrated keeps your body running, helps you control calories, energizes your muscles, and maintains healthy skin and proper kidney and bowel function.
TIP: Your body doesn’t immediately show signs of dehydration. Many times, you might not feel thirsty even if you are dehydrated. So, to keep yourself hydrated, include more fruits and vegetables in your diet – about 20% of fluid intake in your body comes from food – keep a bottle of water readily available in different places in your home, at your desk, and car, and make sure to drink water with every meal.
Healthy oils
Use healthy oils like olive oil and coconut oil in your cooking. Over thousand studies to this date prove that coconut oil is one of the healthiest foods. Coconut oil is made from healthy, saturated fats and three types of fatty acids: caprylic, lauric, and capric acid, which make this ingredient the perfect source of energy as it is turned into fuel faster than other fats in your body. This superfood prevents heart disease and high blood pressure, treats kidney infection and protects the liver, reduces inflammation and arthritis, prevents cancer, improves memory and brain function, boosts your immune system and much more.
Olive oil is also rich in healthy monounsaturated fats, contains large amounts of antioxidants, protects against heart disease and has strong anti-inflammatory properties.
TIP: Coconut oil is best for cooking over high heat due to its high smoke point temperature, compared to olive oil which has a low smoke point and can become toxic when heated to a high temperature. Add your oils to a portion-controlled serving of avocado and nuts and provide healthy fats and oils for your body.
What to Avoid
Sugar
Eating high amounts of sugar will increase your insulin levels which can worsen your pain if you’re experiencing painful symptoms from an injury or illness. Limiting your processed and natural sugar intake will assist in keeping your insulin levels consistent and your body in peak condition.
Caffeine
It can be tempting to artificially and temporarily eliminate feelings of fatigue with stimulants like caffeine, but this approach often does more harm than good in the long run. Though caffeine provides an initial boost of energy, it is no substitute for sleep and is likely to keep you awake. If you can’t go without coffee, limit your intake to one cup of coffee in the morning and consume water and herbal teas throughout the rest of your day.
Fat
Consuming foods high in trans-fat, like deep-fried foods, can contribute to and cause inflammation in the body. While your body does need a dose of healthy fats in your diet from natural sources, foods like sweets, fast foods, and deep-fried food will not help your body in getting the vitamins and nutrients that keep you healthy.
Junk food
Limit or eliminate fast food, candy, and vending-machine products. In addition to contributing to weight gain and the development of unhealthy eating habits, these unhealthy foods may also irritate your muscles, disrupt your sleep, and compromise your immune system as they don’t contain the vital nutrients that promote health in your body.
Food additives
Food additives such as monosodium glutamate (MSG) often cause trouble for pain patients. MSG is an excitatory neurotransmitter that may stimulate pain receptors. Glutamate levels in spinal fluid have also been shown to correlate with pain levels in chronic pain patients.
Sweeteners
Aspartame and other artificial sweeteners found in some diet sodas and many sugar-free sweets are part of a chemical group called excitotoxins. This chemical group can activate neurons that can increase your sensitivity to pain.
What are your favourite healthy foods to eat? Do you notice the difference in your body when you choose to make healthy eating choices? We’d love to hear your thoughts in the comments below.
KKT’s state-of-the-art technology is designed to return your body to its peak state through a comprehensive treatment and post-treatment plan. If followed consistently, KKT’s treatment is often more effective and less invasive than other invasive treatments which don’t treat the underlying cause of your pain.
If you are concerned about the symptoms or physical pain you are experiencing, a comprehensive diagnostic assessment by a KKT physician will determine if you require treatment. Click here to find your nearest KKT clinic and book an appointment.