Our dietary choices have a significant impact on how and what diseases we might catch. 15 percent of all deaths in India are directly or indirectly related to poor dietary habits. Conditions such as heart disease, cancer, lung disease, cerebrovascular disease, Alzheimer's, diabetes, and kidney disease are becoming increasingly widespread and should be managed through lifestyle changes, the first of which is food.
Dr. Shivangi Pawar, M.D. Homoeopath Doctor, Nutritionist, and Lifestyle Management Expert, promotes a healthy diet that has the potential to avoid up to 80% of chronic disease. She divides foods and eating behaviours into three categories: healthy, debatable, and unhealthy. Whole grains, legumes, fruits, vegetables, nuts, and seeds, among other nutritious foods, have a broad consensus that they improve health and prevent disease, she says. Foods labelled as unhealthy, on the other hand, such as processed meat, red meat, added sugar, refined grains, and ultraprocessed foods, are largely agreed to be harmful, she said. According to her, debatable foods such as poultry, eggs, dairy, and fish offer both benefits and drawbacks.
She says that most people spend their calories and prioritise their dining on contentious and unhealthy meals. So, the challenge is, 'How do we get our patients to eat more healthful foods?'
Fruits & Vegetables
The consumption of fruits and vegetables has been associated to a considerable reduction in cardiovascular risk... Two and a half servings of fruits and vegetables per day cut the risk of coronary heart disease by 8%, stroke by 16%, and death from any cause by 10%. To prevent any dangers, eating one or two fruits every day is a recommended option.
Whole grains can help you avoid cancer by lowering your chances of developing colorectal cancer and dying from it. A diet rich in whole grains and green leafy vegetables is always recommended on a daily basis.
Sugars and refined grains have been linked to an increased risk of coronary artery disease, stroke, and cardiovascular disease. Sugar should be avoided at all costs. If you want a sweet taste, you can use jaggery for sweetness, but only in little amounts and not on a regular basis.
Avoid Processed Food & Red Meat
Processed foods are bad for your health, therefore it's best to stay away from them. You can have it once on rare occasions, but not on a regular basis. Processed meat and red meat are both harmful to one's health. Consuming 100 grammes of red meat per day raises the risk of colorectal cancer by 17%, whereas eating 50 grammes of processed meat raises the risk by 18%.
To learn more about what could work best for your body type, speak with your family doctor or a dietitian. You can also ask questions and discuss health concerns with Dr. Shivangi Pawar, a Doctor/Nutritionist, online. To do so, please send an email to [email protected] or fill out our contact form.