A healthy diet is one that helps to maintain or improve our overall health. In simple terms the food we eat needs to provide the fuel we need to live and provide our bodies with the raw materials it needs to build and repair our bodies. We need certain amounts of macronutrients (protein, carbohydrate, and fat), smaller amounts of micronutrients such as vitamins and minerals, and a suitable amount of fibre to keep the digestive tract moving and healthy. But how much do we need of each? And how can we ensure that we get it from our diet?
Exactly how to achieve this delicate balance has been widely studied, documented, and analysed both in laboratories and in the wider population. Most people have heard of the blue zones, where the locals live to over 100, and this has led to a lot of people following the Mediterranean diet – or at least a version of it. Other people use devices to track their sugar levels and tailor their diets accordingly. There are a multitude of supplements available and many, many products and resources have been created to support us with this goal of balancing the energy. The amount of information available about how to do this is overwhelming, conflicting and confusing. And despite this as a society we are getting more and more unhealthy and more and more overweight.
Obesity is a significant public health issue affecting millions of people worldwide. It is characterised by excessive body fat that increases the risk of various health problems, including type 2 diabetes, heart disease, certain cancers and stroke and mental health issues like depression and low self-esteem. The prevalence of obesity has more that doubled since 1990 despite all this scientific knowledge that we now have informing us how to eat healthily. So what is going wrong?
I have ready many, many diet books over the years. I have always been interested in this topic for as long as I can remember and one book stands out to me as being the most sensible and interesting book of them all. Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop?” by Chris van Tulleken is a compelling investigation into the world of ultra-processed foods (UPFs). The book delves into the science, economics, history, and production of these foods, which are industrially processed and designed to be addictive. The main message is that UPFs are pervasive in our diets and have significant negative impacts on our health, weight, and the environment. Van Tulleken argues that the consumption of UPFs is not merely a matter of personal choice but is heavily influenced by the food industry and the environment it creates. He emphasizes the need for greater awareness and systemic changes to reduce our reliance on these foods and improve public health. It certainly was an eye opening read.
Avoiding ultra processed foods can be challenging, for most people impossible, but it is definitely possible to limit consumption quite significantly. Planning meals and cooking from scratch as much as possible is a positive way to go as it allows you to control the ingredients consumed and avoid the additives. If you have to pick up a snack on the go then read labels, you should be looking to avoid foods with artificial ingredients and long lists of ingredients, choose whole foods wherever possible and limit packaged snacks and sugary drinks.
Our bodies have our own in built processes to control how much we need to eat and what types of food we need. Willpower is not required to maintain a calorie balance when eating whole foods as our bodies can tell when we have had enough. Move away from ultra-processed foods and our bodies can self regulate.
In conclusion, adopting a healthier diet doesn’t have to be so overwhelming. By making small sustainable changes such as incorporating more whole foods, cooking at home and being mindful of food labels, you can significantly reduce your intake of ultra-processed foods. Remember, the journey to better health is a marathon, not a sprint. Celebrate your progress, no matter how small, and stay committed to nourishing your body with the best possible choices. Your future self will thank you!
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