I read Chris van Tulleken's book on Ultra-processed People. It's terrifying to see how the food industry, big business, influences and harms us. Everyone should read it!
Recent studies have linked ultra-processed foods (UPFs) such as ice cream, fizzy drinks and ready meals to a deterioration in health, including an increased risk of cancer, weight gain and heart disease, poorer physical and mental health and poorer quality of life.
Global consumption of these products is skyrocketing, and UPFs now account for more than half of the average diet in the UK and US.
Almost a third of baby food sold in the UK is ultra-processed. British children consume the most ultra-processed foods (UPF) in Europe, accounting for 65% of their daily calorie intake.
The undeniable link between UPFs and a decline in quality of life underlines the urgency of tackling our relationship with processed foods. To reverse this alarming trend, here are a few tips to follow:
Eat a varied diet:
One of the fundamental principles for optimising nutrition is to eat a varied range of foods. Different foods offer different combinations of vitamins, minerals and other essential nutrients. By incorporating a variety of seasonal fruits, vegetables, whole grains, lean proteins and healthy fats into your diet, you can ensure that your body is getting a broad range of nutrients.
Prioritise whole foods:
Whole foods, in their natural, unprocessed state, are rich in nutrients. Unlike processed foods, which often contain added sugars, harmful fats and preservatives, whole foods retain their nutritional integrity. Fruit, vegetables, nuts, seeds and wholegrain cereals should form the basis of your diet to ensure you get a wide range of vitamins, minerals and antioxidants.
Mindful eating:
Conscious eating involves being fully present and aware of what you are eating. This technique encourages you to pay attention to hunger and satiety signals, savour flavours and appreciate the textures of food. By eating mindfully, you're more likely to make healthier food choices and avoid overeating.
Cooking methods are important:
The way you prepare your food can have an impact on its nutritional content. Opt for cooking methods such as steaming, grilling and baking. These methods preserve the nutritional value of ingredients while minimising the addition of unnecessary fats and oils.
Portion control:
Even nutrient-rich foods can contribute to weight gain if eaten in excess. Portion control ensures that you don't eat too much, even if it's healthy food. Use smaller plates, listen to your body's hunger and satiety signals and avoid distractions while you eat.
Staying hydrated:
Good hydration is an essential aspect of good nutrition. Water is essential for digestion, absorbing nutrients and eliminating waste from the body. Try to drink a sufficient quantity of water throughout the day, and think about herbal teas and infused water to add flavour
without adding sugars.
Balance macronutrients:
Ensuring the balance of macronutrients - proteins, carbohydrates and fats - in your diet is crucial to your overall health. Each macronutrient plays a unique role in supporting the body's various functions. A balanced diet enables you to meet your energy needs while providing you with the nutrients essential for optimum health.
To optimise nutrition, you need to choose the foods you eat with full knowledge and awareness. By adopting a diversified diet based on natural foods, practising mindful eating and adopting healthy cooking methods, you can improve the nutritional value of your meals. Don't forget that small, lasting changes in your eating habits can have a significant impact on your overall health and well-being. Always consult health professionals for advice tailored to your specific needs and situation.
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