𝟭. 𝗗𝗶𝗲𝘁𝗮𝗿𝘆 𝗣𝗮𝘁𝘁𝗲𝗿𝗻𝘀: Research highlights the importance of overall dietary patterns rather than focusing on individual nutrients. The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, and healthy fats, has consistently shown benefits in reducing the risk of heart disease, stroke, and type 2 diabetes.

𝟮. 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻: Chronic inflammation is linked to various chronic diseases. Studies have shown that certain dietary components, such as omega-3 fatty acids found in fatty fish, can help reduce inflammation.

𝟯. 𝗚𝘂𝘁 𝗠𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝗺𝗲: The gut microbiome plays a crucial role in overall health. Research suggests that diet can significantly influence the composition of gut bacteria, impacting factors like immunity, inflammation, and metabolism.

𝗞𝗲𝘆 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗙𝗮𝗰𝘁𝗼𝗿𝘀 𝗮𝗻𝗱 𝗖𝗵𝗿𝗼𝗻𝗶𝗰 𝗗𝗶𝘀𝗲𝗮𝘀𝗲 𝗥𝗶𝘀𝗸

𝟭. 𝗨𝗹𝘁𝗿𝗮-𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱𝘀: These foods, high in added sugars, unhealthy fats, and sodium, have been linked to increased risk of obesity, type 2 diabetes, heart disease, and certain cancers. [Reference: World Health Organization guidelines on sugar intake for adults and children]

𝟮. 𝗙𝗶𝗯𝗲𝗿: Consuming adequate fiber from whole grains, fruits, and vegetables can help regulate blood sugar levels, promote heart health, and support weight management.

𝟯. 𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗮𝘁𝘀: Monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and seeds can help reduce the risk of heart disease.

𝟰. 𝗦𝗼𝗱𝗶𝘂𝗺: Excessive sodium intake contributes to high blood pressure, a major risk factor for heart disease and stroke.

𝟱. 𝗦𝘂𝗴𝗮𝗿-𝘀𝘄𝗲𝗲𝘁𝗲𝗻𝗲𝗱 𝗯𝗲𝘃𝗲𝗿𝗮𝗴𝗲𝘀: Studies have consistently shown a link between consumption of sugary drinks and obesity, type 2 diabetes, and heart disease.

𝗚𝗼𝘃𝗲𝗿𝗻𝗺𝗲𝗻𝘁 𝗚𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 𝗮𝗻𝗱 𝗥𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗮𝘁𝗶𝗼𝗻𝘀

Government health agencies worldwide recognize the importance of nutrition in preventing chronic diseases. Dietary guidelines and recommendations provide evidence-based advice to help individuals make informed food choices.

𝟭. 𝗧𝗵𝗲 𝗨.𝗦. 𝗗𝗶𝗲𝘁𝗮𝗿𝘆 𝗚𝘂𝗶𝗱𝗲𝗹𝗶𝗻𝗲𝘀 𝗳𝗼𝗿 𝗔𝗺𝗲𝗿𝗶𝗰𝗮𝗻𝘀: These guidelines emphasize the importance of consuming a variety of nutrient-dense foods, limiting added sugars, saturated fats, and sodium, and staying within calorie limits.

𝟮. 𝗧𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗛𝗲𝗮𝗹𝘁𝗵 𝗢𝗿𝗴𝗮𝗻𝗶𝘇𝗮𝘁𝗶𝗼𝗻 (𝗪𝗛𝗢): The WHO promotes healthy diets as a cornerstone of disease prevention and recommends consuming plenty of fruits, vegetables, whole grains, and legumes, while limiting intake of unhealthy fats, sugars, and salt.

𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗬𝗼𝘂𝗿 𝗗𝗶𝗲𝘁

Making dietary changes can be challenging, but small steps can lead to significant improvements in your health.

𝟭. 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘄𝗵𝗼𝗹𝗲 𝗳𝗼𝗼𝗱𝘀: Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats.

𝟮. 𝗟𝗶𝗺𝗶𝘁 𝗽𝗿𝗼𝗰𝗲𝘀𝘀𝗲𝗱 𝗳𝗼𝗼𝗱𝘀: Reduce your consumption of packaged and processed foods high in added sugars, unhealthy fats, and sodium.

𝟯. 𝗖𝗼𝗼𝗸 𝗮𝘁 𝗵𝗼𝗺𝗲: Preparing meals at home gives you control over ingredients and portion sizes.

𝟰. 𝗥𝗲𝗮𝗱 𝗳𝗼𝗼𝗱 𝗹𝗮𝗯𝗲𝗹𝘀: Understanding nutrition labels can help you make informed choices.

𝟱. 𝗦𝘁𝗮𝘆 𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝗱: Drink plenty of water throughout the day.

By incorporating these recommendations into your daily life and consulting with a healthcare professional, you can take significant steps toward preventing chronic diseases and improving your overall well-being.

𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿: Consistent and sustainable dietary changes are key to reaping the long-term benefits of healthy eating.

𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀

1. https://medium.com/@babybloodcord/cord-blood-banking-explained-ced09ef9afda

2. https://masalamonk.com/mounjaro-side-effects-burping-and-belching/

3.https://www.reviewofoptometry.com/article/newtrition-an-update-on-dietary-supplements-for-amd

3. Esselstyn CB Jr, Barnard ND, Linbeck KB, et al. A plant-based diet, weight loss, and cardiovascular disease. N Engl J Med. 2019;381:1231-1240.

4. U.S. Department of Agriculture and Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.  

5. Hall JL, Ayuob A, Popkin BM. Ultra-processed foods and added sugars in the US diet, 2001-2018. JAMA Intern Med. 2021;181(1):89-97.

6. file:///C:/Users/User/Downloads/FDA-2016-D-2335-1186_content.pdf

7. Anderson JW, Bryant CA, Liu JH. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205.

8. Kris-Etherton PM, Harris WS, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747-2757.  

9. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2018;378:1279-1290.  

Written by:

𝐉𝐚𝐫𝐢𝐧 𝐓𝐚𝐬𝐧𝐢𝐦 𝐑𝐚𝐟𝐚

Assistant Content Lead, BIIHR

&

Food and Nutrition, GCAHS