{"id":31,"date":"2019-12-12T12:57:25","date_gmt":"2019-12-12T17:57:25","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/chapter\/achieving-a-healthy-diet\/"},"modified":"2024-07-16T21:48:08","modified_gmt":"2024-07-17T01:48:08","slug":"achieving-a-healthy-diet","status":"publish","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/chapter\/achieving-a-healthy-diet\/","title":{"raw":"Achieving a Healthy Diet","rendered":"Achieving a Healthy Diet"},"content":{"raw":"A healthy diet<\/strong> provides the proper combination of energy and nutrients to promote health. Achieving a healthy diet is a matter of balancing the quality and quantity of food eaten. There are a few key factors that make up a healthful diet:\r\n
    \r\n \t
  1. A diet must be adequate<\/strong>, by providing sufficient amounts of each essential nutrient, as well as fiber and adequate calories.<\/li>\r\n \t
  2. A diet is balanced<\/strong><\/span>\u00a0when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.<\/li>\r\n \t
  3. Moderation<\/strong> means not eating to the extremes, neither too much nor too little.<\/li>\r\n \t
  4. Variety<\/strong> refers to consuming different foods from within each of the food groups on a regular basis. By eating a variety of foods, you increase your chances of consuming the nutrients required.<\/li>\r\n<\/ol>\r\nA healthy diet is one that leans away from processed foods and favours whole foods, which have \"been processed or refined as little as possible and is free from additives<\/span> or other artificial substances.<\/em>\"[footnote]https:\/\/languages.oup.com\/google-dictionary-en\/[\/footnote] Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health[footnote]https:\/\/www.hsph.harvard.edu\/nutritionsource\/processed-foods\/[\/footnote]. Ultra-processed and fast foods lack nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, diabetes, and other illnesses. A balanced diet is also a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy). Traditional recipes and dietary practices from diverse cultures can provide valuable insights into nutrition, such as the use of spices in South Asian cuisine or the emphasis on whole grains in African diets.\r\n
    \r\n

    The true cost of a healthy diet<\/h3>\r\n<\/header>\r\n
    \r\n\r\nWhen we are asking people to eat healthily, to buy kale, or to eat more vegetables in general, what message are we sending to those who can't afford it? Such \"health-promoting\" suggestions from the wellness industry may lead to poverty-shaming, and fat-shaming or blaming dietary-related health issues on the individual instead of recognizing the systemic barriers that some of us face.\r\n\r\nIt is estimated that 3 billion people globally and 1.6% of people in North America (over 9.2 million people) do not have sufficient income to purchase the most inexpensive form of a healthy diet.[footnote]Food and Agriculture Organization of the United Nations. Cost and affordability of healthy diets across and within countries. Cost and affordability of healthy diets across and within countries. FAO; 2020 Dec.[\/footnote]\r\n\r\nConsuming a healthy diet that is adequate, balanced, moderate, and varied can cost up to $1.50 per day extra per day, which is almost $550 more a year per person, and for a family of 4, this would be $2200 per year.[footnote]Rao M, Afshin A, Singh G, Mozaffarian D. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis. BMJ Open. 2013 Dec;3(12):e004277.[\/footnote]\r\n\r\nFood deserts are areas where residents have minimal access to stores and restaurants that provide fresh, healthy and affordable foods (especially fresh fruits and vegetables). Food deserts exist in Canada and play a role in our ability to follow healthy diets and the food insecurity that people experience. Feeding Nunavut<\/a> is a 5-minute film that outlines the <\/span>socioeconomic and climate changes that have resulted in widespread food insecurity among the Inuit, who have traditionally relied on a diet made up of mostly wild food.<\/span><\/span>\r\n\r\nWhen our society spends money on treatment-related healthcare, would we be better served to spend some of that on prevention, by helping everyone afford a \"healthy diet\"? Should we be spending more time thinking about what systemic barriers are in place that prevent everyone from having a healthy diet?\r\n\r\n<\/div>\r\n<\/div>\r\n

    Adequacy<\/h1>\r\nAn adequate diet is one that favours nutrient-dense foods and provides enough energy, nutrients, fiber, and vitamins to maintain a person\u2019s health. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie. Nutrient-dense foods are the opposite of \u201cempty-calorie\u201d foods, such as sugary carbonated beverages, which are also called \u201cnutrient-poor.\u201d Nutrient-dense foods include fruits and vegetables, lean meats, poultry, fish, low-fat dairy products, and whole grains. Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients.\r\n

    Balance<\/h1>\r\nBalance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption. Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is an essential nutrient, excessive intake may contribute to congestive heart failure and chronic kidney disease in some people. Remember, everything must be consumed in the proper amounts.\r\n

    Moderation<\/h1>\r\nEat in moderation. Moderation is crucial for optimal health and survival. Eating nutrient-poor foods each night for dinner will lead to health complications. But as part of an otherwise healthful diet and consumed only on a weekly basis, this should not significantly impact overall health. It\u2019s important to remember that eating is, in part, about enjoyment and indulging with a spirit of moderation. This fits within a healthy diet.\r\n

    Variety<\/h1>\r\nVariety involves eating different foods from all the food groups. Eating a varied diet helps to ensure that you consume and absorb adequate amounts of all essential nutrients required for health. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Trying new foods can also be a source of pleasure\u2014you never know what foods you might like until you try them.\r\n
    \r\n

    Close to Nature<\/h3>\r\n<\/header>\r\n
    \r\n\r\nWe have already discussed that the key to healthy eating is adequacy, moderation, balance, and variety. However, in addition to these four factors, Indigenous peoples also emphasize the role of choosing foods \"close to nature\" in making up a healthful diet.[footnote]FNHA Wellness Roadmap and Diary\u200b Nutrition Tips Four Healthy Eating Strategies Resources and Organizations. FNHA. https:\/\/www.fnha.ca\/wellness\/wellness-for-first-nations\/wellness-streams\/eating-healthy. Accessed June 2023. [\/footnote] Foods \"close to nature\" are those that have been through minimal processing. For example, fresh fruit is a healthier alternative to fruit juices while 100% fruit juice is healthier than a fruit 'drink' or fruit-flavoured soda.[footnote]FNHA Wellness Roadmap and Diary\u200b Nutrition Tips Four Healthy Eating Strategies Resources and Organizations. FNHA. https:\/\/www.fnha.ca\/wellness\/wellness-for-first-nations\/wellness-streams\/eating-healthy. Accessed June 2023. [\/footnote]\r\n\r\n<\/div>\r\n<\/div>\r\n ","rendered":"

    A healthy diet<\/strong> provides the proper combination of energy and nutrients to promote health. Achieving a healthy diet is a matter of balancing the quality and quantity of food eaten. There are a few key factors that make up a healthful diet:<\/p>\n

      \n
    1. A diet must be adequate<\/strong>, by providing sufficient amounts of each essential nutrient, as well as fiber and adequate calories.<\/li>\n
    2. A diet is balanced<\/strong><\/span>\u00a0when you do not consume one nutrient at the expense of another, but rather get appropriate amounts of all nutrients.<\/li>\n
    3. Moderation<\/strong> means not eating to the extremes, neither too much nor too little.<\/li>\n
    4. Variety<\/strong> refers to consuming different foods from within each of the food groups on a regular basis. By eating a variety of foods, you increase your chances of consuming the nutrients required.<\/li>\n<\/ol>\n

      A healthy diet is one that leans away from processed foods and favours whole foods, which have “been processed or refined as little as possible and is free from additives<\/span> or other artificial substances.<\/em>“[1]<\/sup><\/a> Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health[2]<\/sup><\/a>. Ultra-processed and fast foods lack nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, diabetes, and other illnesses. A balanced diet is also a mix of food from the different food groups (vegetables, legumes, fruits, grains, protein foods, and dairy). Traditional recipes and dietary practices from diverse cultures can provide valuable insights into nutrition, such as the use of spices in South Asian cuisine or the emphasis on whole grains in African diets.<\/p>\n

      \n
      \n

      The true cost of a healthy diet<\/h3>\n<\/header>\n
      \n

      When we are asking people to eat healthily, to buy kale, or to eat more vegetables in general, what message are we sending to those who can’t afford it? Such “health-promoting” suggestions from the wellness industry may lead to poverty-shaming, and fat-shaming or blaming dietary-related health issues on the individual instead of recognizing the systemic barriers that some of us face.<\/p>\n

      It is estimated that 3 billion people globally and 1.6% of people in North America (over 9.2 million people) do not have sufficient income to purchase the most inexpensive form of a healthy diet.[3]<\/sup><\/a><\/p>\n

      Consuming a healthy diet that is adequate, balanced, moderate, and varied can cost up to $1.50 per day extra per day, which is almost $550 more a year per person, and for a family of 4, this would be $2200 per year.[4]<\/sup><\/a><\/p>\n

      Food deserts are areas where residents have minimal access to stores and restaurants that provide fresh, healthy and affordable foods (especially fresh fruits and vegetables). Food deserts exist in Canada and play a role in our ability to follow healthy diets and the food insecurity that people experience. Feeding Nunavut<\/a> is a 5-minute film that outlines the <\/span>socioeconomic and climate changes that have resulted in widespread food insecurity among the Inuit, who have traditionally relied on a diet made up of mostly wild food.<\/span><\/span><\/p>\n

      When our society spends money on treatment-related healthcare, would we be better served to spend some of that on prevention, by helping everyone afford a “healthy diet”? Should we be spending more time thinking about what systemic barriers are in place that prevent everyone from having a healthy diet?<\/p>\n<\/div>\n<\/div>\n

      Adequacy<\/h1>\n

      An adequate diet is one that favours nutrient-dense foods and provides enough energy, nutrients, fiber, and vitamins to maintain a person\u2019s health. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie. Nutrient-dense foods are the opposite of \u201cempty-calorie\u201d foods, such as sugary carbonated beverages, which are also called \u201cnutrient-poor.\u201d Nutrient-dense foods include fruits and vegetables, lean meats, poultry, fish, low-fat dairy products, and whole grains. Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients.<\/p>\n

      Balance<\/h1>\n

      Balance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another. For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption. Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is an essential nutrient, excessive intake may contribute to congestive heart failure and chronic kidney disease in some people. Remember, everything must be consumed in the proper amounts.<\/p>\n

      Moderation<\/h1>\n

      Eat in moderation. Moderation is crucial for optimal health and survival. Eating nutrient-poor foods each night for dinner will lead to health complications. But as part of an otherwise healthful diet and consumed only on a weekly basis, this should not significantly impact overall health. It\u2019s important to remember that eating is, in part, about enjoyment and indulging with a spirit of moderation. This fits within a healthy diet.<\/p>\n

      Variety<\/h1>\n

      Variety involves eating different foods from all the food groups. Eating a varied diet helps to ensure that you consume and absorb adequate amounts of all essential nutrients required for health. One of the major drawbacks of a monotonous diet is the risk of consuming too much of some nutrients and not enough of others. Trying new foods can also be a source of pleasure\u2014you never know what foods you might like until you try them.<\/p>\n

      \n
      \n

      Close to Nature<\/h3>\n<\/header>\n
      \n

      We have already discussed that the key to healthy eating is adequacy, moderation, balance, and variety. However, in addition to these four factors, Indigenous peoples also emphasize the role of choosing foods “close to nature” in making up a healthful diet.[5]<\/sup><\/a> Foods “close to nature” are those that have been through minimal processing. For example, fresh fruit is a healthier alternative to fruit juices while 100% fruit juice is healthier than a fruit ‘drink’ or fruit-flavoured soda.[6]<\/sup><\/a><\/p>\n<\/div>\n<\/div>\n

       <\/p>\n

      1. https:\/\/languages.oup.com\/google-dictionary-en\/ ↵<\/a><\/li>
      2. https:\/\/www.hsph.harvard.edu\/nutritionsource\/processed-foods\/ ↵<\/a><\/li>
      3. Food and Agriculture Organization of the United Nations. Cost and affordability of healthy diets across and within countries. Cost and affordability of healthy diets across and within countries. FAO; 2020 Dec. ↵<\/a><\/li>
      4. Rao M, Afshin A, Singh G, Mozaffarian D. Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis. BMJ Open. 2013 Dec;3(12):e004277. ↵<\/a><\/li>
      5. FNHA Wellness Roadmap and Diary\u200b Nutrition Tips Four Healthy Eating Strategies Resources and Organizations. FNHA. https:\/\/www.fnha.ca\/wellness\/wellness-for-first-nations\/wellness-streams\/eating-healthy. Accessed June 2023. ↵<\/a><\/li>
      6. FNHA Wellness Roadmap and Diary\u200b Nutrition Tips Four Healthy Eating Strategies Resources and Organizations. FNHA. https:\/\/www.fnha.ca\/wellness\/wellness-for-first-nations\/wellness-streams\/eating-healthy. Accessed June 2023. ↵<\/a><\/li><\/ol><\/div>","protected":false},"author":1806,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":"cc-by-nc-sa"},"chapter-type":[48],"contributor":[],"license":[57],"class_list":["post-31","chapter","type-chapter","status-publish","hentry","chapter-type-standard","license-cc-by-nc-sa"],"part":61,"_links":{"self":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/31","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/users\/1806"}],"version-history":[{"count":13,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/31\/revisions"}],"predecessor-version":[{"id":2372,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/31\/revisions\/2372"}],"part":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/parts\/61"}],"metadata":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/31\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/media?parent=31"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapter-type?post=31"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/contributor?post=31"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/license?post=31"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}