In this article about what constitutes a healthy diet: Earlier, we wrote about why dieting doesn't work. The question remains, of course, what does work? What is healthy eating? Let's establish that food itself cannot be labeled as healthy or unhealthy because it must always be viewed in the context of the diet or eating pattern.
What is a healthy diet explained
An example: sweet potato contains a lot of vitamin A, so you could say that this is a healthy product. But if you then consume too much sweet potato and also combine it with many other products that contain vitamin A, you could suffer from vitamin A toxicity. To determine whether something is healthy, the product must always be placed in the context of the diet. We will put a number of nutrients in perspective for you.
Water
Water is often referred to as the most important nutrient. It is the only nutrient we cannot live without, even if it's just for a few days. Dehydration of more than 7% of body weight already poses an acute risk of death. It is therefore not surprising that even a lesser degree of dehydration can affect your health and performance. On the other hand, overhydration can also be harmful. But what is the optimal intake? This varies per person, body weight, and level of exertion, but fortunately, your body has a system for this: thirst. This is how your body regulates that you get enough water. Do remember that it is wise to drink more during extreme exertion, such as a workout or in heat.
Meat, fish, and poultry
Processed meat is meat that has undergone chemical processing to make it last longer or to change its flavor. This includes methods such as smoking, drying, salting, or canning meat, or adding preservatives. This type of meat increases the risk of cancer. Therefore, the advice is to eat mainly unprocessed meat, such as steak. Regarding fish, there is often talk about the mercury content in certain fish. Too much mercury is harmful to health, but there are only a few types of fish (shark, swordfish, king mackerel) where the levels are so high that you should be concerned about your health. Eating fish on a weekly basis is actually beneficial for your health. Poultry such as turkey and chicken are nutrient-rich products and contain a lot of protein. There is little controversy regarding the health effects of poultry, and it is certainly advisable to include this regularly in your diet.
Eggs
It is sometimes said that eggs are bad for your heart or cardiovascular system. However, there is absolutely no scientific evidence for this. Eggs are actually good for your health, as they contain important building blocks that your body needs, such as micronutrients, vitamin B, and antioxidants. There is, on the other hand, a lot of scientific evidence for this. Eggs can therefore be seen as an essential part of any diet. Need inspiration? Check out 5 ways to eat eggs here.
Dairy
There is often negative talk about dairy. This is because many people experience digestive issues when consuming milk. Lactase is the enzyme used to digest milk sugar, lactose. People who do not produce enough lactase typically suffer from diarrhea and other digestive problems when consuming dairy that contains lactose. Only one third of adults are able to produce enough lactase to digest lactose. If you are not intolerant to lactose or any of the proteins in dairy, there is no reason to avoid dairy from unprocessed sources. It is actually very nutritious and healthy due to the proteins and vitamins it contains.
Vegetables & fruits
There is little controversy surrounding vegetables and fruits. These nutrients form the basis of any diet and are incredibly nutritious. Do consider the type of vegetables and fruits you consume. For example, it is advisable to eat fresh vegetables and fruits and also to vary sufficiently. Each type of vegetable contains different nutrients that your body needs, so variety is important. Additionally, it is advisable to avoid consuming canned or jarred vegetables and fruits as these contain added sugars and E-numbers. Do you find it difficult to consume enough vegetables? Check out these tips.
There is actually no straightforward answer to the question of what a healthy diet is. This is entirely dependent on you as a person, your size, the extent to which you exercise, and how you respond to certain nutrients. However, knowledge about certain nutrients can contribute to creating a diet that suits you and is healthy. If you would like to know more about the above or other nutrients and their addition to your diet, please contact us. We are happy to help.
Source: Bayesian Bodybuilding – Health and diets: a conceptual framework.
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
