By Mark DaCosta- “You should have a healthy diet,” is advice Guyanese often get from relatives, friends, and others, and we hear it every time we visit a health centre or hospital. However, what specifically constitutes a healthy or healthful diet is rarely articulated, even by our healthcare providers, this is unfortunate. People, though, need to be educated about how to stay healthy, and – in our current realities of “every man for himself” – we may just have to teach ourselves whatever we want to know. And how to stay healthy may be one of those things.
The word, diet, means everything that we eat or drink.
A healthy, healthful, or balanced diet is one that contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-free. Also, a healthy, balanced diet provides the body with the necessary energy requirements, protects against vitamin, mineral, and other nutritional deficiencies, and builds up and maintains immunity against diseases.
Looking at how a healthy diet is defined; it should be immediately obvious that the term most certainly means different things to different people. For example, what may be a good diet for a generally healthy, athletic teenager may be dangerous to an obese, elderly diabetic person. Additionally, one notes that the nutritional needs of a month-old infant may be quite different from that of an epileptic adult. So, what is a healthy diet – is there a universally accepted standard?
The simplest answer is, yes and no. Yes, the medical experts agree that there are some dietary practices that are generally healthy, but the are some that are not healthy. And no, there is, strictly no universally heathy diet – the needs of individuals vary from person to person. As such, dietary advice is one of those things that Guyanese should get from their doctor because it may be different for various individuals.
Dietary practices that are considered generally good for health have been articulated by the World Health Organisation (WHO). The following recommendations have been made by the WHO. (The list has been edited only for clarity in the local context).
- Maintain a healthy weight by eating roughly the same amount of calories that your body is using.
- Limit your intake of fats to no more than 30 percent of total caloric intake, preferring unsaturated fats to saturated fats. Avoid trans fat such as products that say “partially hydrogenated” on the label.
- Eat at least 400 grams of fruits and vegetables per day (not counting potatoes, sweet potatoes, cassava, and other starchy roots). A healthy diet also contains legumes (e.g. lentils, beans), whole grains such as brown rice, and nuts.
- Limit the intake of sugar to less than 10 percent of caloric intake (below 5% of calories or 25 grams may be even better).
- Limit salt from all sources. Less than 5 grams of salt per day can reduce the risk of cardiovascular diseases (of the heart and blood vessels).
Additionally, medical experts say that there are 5 food groups: vegetables, fruits, grains, protein, and dairy. The experts say that a healthy diet includes foods from all five groups. Also, to ensure that the body has sufficient amounts of micronutrients (vitamins and minerals), it is recommended that people vary the specific food they eat from each group.
It is noted that many Guyanese struggle with obesity. Regarding that issue, the following statement was made by a reputable source:
“A poor diet is a common reason why people struggle with weight loss.
“When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.
“A balanced diet can help a person lose weight by:
- increasing their protein intake
- avoiding excessive carbohydrates or processed foods
- getting essential nutrients, including minerals, vitamins, and fiber
- preventing binge eating
“People interested in losing weight should begin or enhance an exercise routine. [A qualified doctor should be contacted before beginning any exercise regimen].
“For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight.
“For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss.”
NOTE: This article is intended to be generally informative, and IS NOT a substitute for professional medical advice. Anyone experiencing medical issues, contemplating a change of diet, or exercise habits should get medical advice from a qualified doctor before implementing changes.
