Imagine that you bought your dream car. Everything is just perfect, every detail is in place. What would you do if you saw that the fuel tank was running low? You probably filled it with the fuel that the factory manual recommends. If you noticed that the engine oil was running low, you wouldn't put water or cooking oil in it. That wouldn't end well.
Our body is also a complex mechanism and it doesn't really matter what and how we eat.
What should you watch out for in your diet? Where to start?
Carbohydrates, fats, proteins, vitamins, minerals… It all seems so confusing and complicated that people often don’t bother to think about it. In fact, the science of eating shouldn’t be that complicated. Here are a few quick tips to help you on your journey.
Carbohydrates: Carbohydrates should make up the largest portion of our diet. It is important to ensure that they come in as natural a form as possible, meaning that they are as little processed as possible. Good choices include whole grains, legumes, fruits, and vegetables.
Proteins: Proteins are an important building block for cells. We need protein for tissue repair and growth. Good sources of protein include milk, eggs, and all other animal foods. Plant-based sources of protein include legumes.
Fats: It often happens that we eat too much fat because we like food made with fat. For example, fried potatoes vs. boiled potatoes. In fact, it is not good to overdo it with fats. Fried foods, convenience foods, pies, chips should be avoided.
It's also good to know which fats to choose. Good fats are necessary for our bodies. You can get beneficial fats by eating fatty fish, avocados, nuts, seeds, and olive oil, for example.
Vitamins: If we eat a varied diet, we generally don't need to take extra vitamins from a can. The exception is vitamin D, which we should definitely take in our climate.
At certain stages of life or in case of health problems, you may also need other vitamins. It is wise to consult your doctor and listen to his/her advice.
Minerals: If we eat a varied diet, we usually don't need to eat anything from a can. They can be beneficial at certain stages of life or in the case of health problems. Here too, you should consult your doctor and listen to him.
What to put on your plate?
- The main focus should be on fruits and vegetables, followed by seeds, legumes, lentils, and grains.
- Nuts and healthy oils (such as olive oil) in small amounts are also very good.
- The diet should include a small amount of meat, meat products, and dairy products.
- Overly processed foods, fast food, and white sugar should be avoided.
Let's remember the plate rule:
- half of the plate should be vegetables;
- a quarter of the plate belongs to proteins: fish, meat, dairy products or legumes;
- a quarter of the plate for side dishes: potatoes, rice, buckwheat, etc.
Cooking should be easy!
Not everything needs to be cooked and processed for a long time. Some things are also good to eat raw. If you don't spend too much time cooking, you have more time and energy to think and plan so that your meals are nutritious and varied. Over-processed foods are usually not good for us because they lose their nutritional value.
It is good to eat fresh salad first. This helps to avoid overeating, because salad is rich in fiber and it fills the stomach. This way you will not feel the desire to eat too much of the main dish. At this point, we must note that not everyone's body tolerates raw food. You have to listen to your feelings.
Take your time!
Chew your food slowly. The more you chew, the less your stomach has to work.
By eating slowly, you give your brain time to register when you are full. This way, you are less likely to overeat. Eating slowly also helps you avoid the habit of emotional eating. Emotional eating is when we tend to eat a lot when we are in a bad mood or stressed.
If you slow down, it's time to ask yourself why I'm eating this food.
Eat at set times, don't snack
Some people eat several mini-meals throughout the day, but most people traditionally eat breakfast, lunch, and dinner.
Eating at regular times without snacking will help you avoid the junk food that snacks often contain. It will also help you differentiate between hunger and thirst. Studies have shown that people often don't differentiate between hunger and thirst. So, if you feel hungry during the day, maybe you should drink a glass of water instead.
Eat healthily!
This is difficult for anyone with taste buds on their tongue. Fast food, desserts, fatty and sweet foods smell good and taste wonderful and entice us to eat. Unfortunately, these are the foods we should avoid the most. Ideally, before each meal, you should look at your plate and ask yourself if this food is good for me or bad for me.
Bonus: Try to eat different things every day. For example, if you ate carrots today, then have beets tomorrow and turnips the day after. It's good to eat vegetables of different colors throughout the day, then you'll be sure that your diet is varied and you'll get everything you need.
What have the studies shown?
Seventh-day Adventists are famous for their commitment to monitoring their dietary habits and lifestyle. Loma Linda University has conducted several long-term studies to see the connections between diet, lifestyle, and disease.
The most recent Adventist Health Study (Adventist Health Study-2: 2002), which began in 2002 and is still ongoing, with 96,000 Adventists aged 30+ participating, has so far found:
- The data show a smooth increase in weight from vegetarians to non-vegetarians. For example, 55-year-old male and female vegans weigh about 13 kg less than non-vegetarians of similar height;
- cholesterol levels, diabetes, high blood pressure and metabolic syndrome had the same trend – the closer to being a vegetarian, the lower the risk;
- Consumption of cooked green vegetables, brown rice, legumes, and dried fruits was associated with a reduced risk of colon polyps;
- Vegetarianism was not associated with lower vitamin D levels.
NB! It is good to remember moderation and reasonableness in every area.
Sources:
https://publichealth.llu.edu/sites/publichealth.llu.edu/files/docs/sph-ahs-overview.pdf
https://www.seventhdayadventistdiet.com/nutrition-principle/
https://adventistreview.org/magazine-article/lets-celebrate-nutrition/
