As said by the famous poet Ralph Waldo Emerson, “The first wealth is health”. It should be our duty to keep our bodies healthy otherwise we will not be able to keep our minds strong and clear.
In the era of a fast-moving lifestyle, we tend to avoid the root cause of our poor health and the reasons that cause chronic diseases basically. Whenever there is problem-related to our health occurs and we go for treatment, one thing is common in every treatment and that is our food habits. The healthcare professional provides the medication and also recommends some changes in the food that we consume.
For example, a Pediatrician provides along with other services, suggestions for a healthy diet for children (from the time of birth up to the age of 18).
These days American Government, started many food prescription programs to provide aid to low-income patients and their families with easy access to fresh fruits and vegetables. Through this, they will be able to achieve a balanced and healthy diet.
At Zenith, We offer nutritional programs along with our medication for weight loss. Our aim is to provide help to as many people as we can with our services.
HOW DOES FOOD HELP IN CHRONIC DISEASE?
Chronic disease can be life-threatening if not taken care timely. These days chronic diseases became more common worldwide as compared to before when they were confined to only high-income countries.
Poor diet and eating habits can be one of the leading causes of many chronic diseases.
- Cardiovascular diseases like high blood pressure, heart attack
- Certain cancers example pancreatic cancer, acute monocytic leukemia, etc.
- Obesity, due to high cholesterol level
- Type 2 diabetes, imbalanced sugar level in the blood
Now, we will see how eating healthy can help our bodies in the process of recovery. As many studies have shown that a healthy diet can produce major effects on cardiovascular diseases and other chronic diseases.WHO (World Health Organization) has provided a chart for maintaining a healthy diet.
Consumption of Fruits and Vegetables
According to WHO, the amount of 400 g or 5 portions of fruits and vegetables per day reduces the risk of non-communicable diseases (NCDs) and also ensures the daily intake of fiber. To increase fruit and vegetable intake follow:
- Vegetables in meals should be mandatory
- Fresh fruits and raw vegetables can be eaten raw in the form of snacks
- Eating seasonal fruits and vegetables
- Include different fruits and vegetables
Fats in Healthy Diet
Reducing the number of fats in the body by 30% of total energy intake can help in preventing unnecessary weight gain in the adult population (1, 2, 3). Decreases the risk of NCDs:
- Saturated fat should be less than 10% of total energy intake
- Trans fat should be less than 1% of total energy intake
- Also, by replacing both these fats with unsaturated fats (2, 3) (polyunsaturated fats)
To reduce saturated and trans fat (industrially produced) one can do the following:
- Chose steaming or boiling instead of frying during food preparation
- Select healthy oil (soyabean, canola, sunflower seed) mainly with polyunsaturated fat rather than choosing butter, lard, and ghee
- Opting for healthy options like reduced dairy fat foods and lean meat and cutting visible fat from food
Salt, Sodium, and Potassium in Diet
People in their daily life intake more than the recommended amount of salt (sodium) comparable to consuming an average of 9- 12 g of salt per day. Whereas not taking the required amount of potassium of less than 3.5 g. Both of these conditions give rise to the problem of high blood pressure which can lead to heart disease.
The recommended level for salt intake is less than 5 g can help in reducing the number of 1.7 million deaths each year.
Unknowingly people consume more than the required salt in the form of packaged or processed meals for example pre-cooked food, processed meats, bread, and more. Also, we add salt when we cook either directly (table salt)or indirectly (bouillon, stock cubes, soy sauce, and fish sauce). Hence, to reduce salt consumption one can do the following:
- Can reduce the amount of sodium and salt condiments significantly (e.g. soy sauce, fish sauce) when making foods
- Avoid sauce on the table
- Not consuming salty snacks regularly
- Choosing foods and products with less sodium content
While buying any food item from the market one can check the nutrition labels to see the amount of sodium it contains. This way you can avoid consuming high sodium-rich foods. These days many companies and brands are reformulating their products by reducing the levels of fats.
Potassium can attenuate the negative effects of elevated sodium consumption on blood pressure. By eating fresh fruits and vegetables, potassium levels can be elevated.
ROLE OF SUGARS
It is recommended for both children as well as adults, the intake of free sugar should be alleviated to less than 10% of total energy intake (2, 7). And, if reduced to less than 5% of total energy intake can provide some additional benefits (7).
Taking more free sugar can cause tooth decay (dental caries). There can be unhealthy weight gain if consuming excess calories in foods and drinks containing free sugars. During recent studies, it is found that free sugars boost blood pressure and serum lipids, but, decreasing the intake can reduce the risk of cardiovascular diseases (13).
To avoid a load of free sugar intake follows these suggestions:
- Reducing the number of foods and drinks containing high amounts of sugars, such as sugary snacks, candies, and sugar-sweetened beverages (i.e. all kinds of beverages containing free sugars – these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavored water, energy, and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee, and flavored milk drinks)
- Having fresh fruit and raw vegetables as snacks instead of sugary snacks.
IMPORTANCE OF FOOD PRESCRIPTION PROGRAM
Due to rising health issues, the food prescription program is rising too. These food prescription programs are supported by the government as well as non-profitable organizations. The 2018 U.S. Farm Bill also sponsors these kinds of approaches to health through its Produce Prescription Program.
The chances of these programs growing more in near future totally depend on the improved health of the citizens.
In the wide study published in recent years in the Journal of Nutrition Education and Behavior, Ridberg and her team found that 72% of low-income families have raised their food security after taking part in a pediatric fruits and vegetables prescription program for several months. However, more research is yet required to get information that whether these short-term outcomes will translate into better health in the long term.
HAVE LESS IMPACT ON POCKETS WITH FOOD PRESCRIPTION
It is not just a food prescription program rather it can create a huge impact on our lifestyles. According to the CDC, the United States spends $3.8 trillion each year in healthcare costs.
There are pieces of evidence present that proves that eating a healthy diet lessens the threat of chronic disease which will automatically create a less burden on our pockets. Because once a person is affected by the disease it can charge a great sum of money from the patient. But, by making healthy choices right now, we can prevent future illness if it is related to food.
A healthy diet can cause a miracle if followed with top priority. At Zenith we provide instant food prescriptions related to chronic diseases if have any. Call us now at 972-210-0033