A Journey to Balanced Nutrition
In a world where we’re constantly surrounded by advice on healthy living, whether it’s workout routines, positive body image, or eating habits, I’ve decided to create a series of articles focused on healthy eating.
As someone who actively strives for balance in exercise, nutrition, and lifestyle—and with insights from my best friend, a personal trainer well-versed in this area—I’ve gathered some information that I hope will simplify your journey and enhance your understanding.
Understanding Health and Nutrition
Defining health is challenging without a specific diagnosis, yet the World Health Organization (WHO) describes it as a state of complete physical, mental, and social well-being.
When it comes to healthy nutrition, I like the definition that it involves foods that don’t lead to nutrient deficiencies, aren’t harmful, and aren’t highly processed. Some sources I follow suggest there’s no inherently unhealthy food, only unhealthy quantities, and I tend to agree with this perspective.
Finding the Right Balance
I’ve tried many diets and approaches throughout my life, including intermittent fasting, low-carb diets, and vegetarianism.
However, I’ve found that a balanced approach, where I eat a variety of foods, works best for me. I prefer a plant-based diet but also include meat and other foods. The saying “everything in moderation” really resonates with me.
The Power of Cravings and the Mind
One of the biggest challenges is feeling pressured to adopt a specific eating style to achieve a goal. Often, these diets are too strict and ignore the importance of listening to your body’s cravings.
If I deny myself something I crave, I end up feeling unsatisfied, which isn’t helpful. This often leads to eating unhealthy foods later.
Research on the “cephalic phase response” supports the idea that even thinking about food can trigger physiological responses. For example, merely imagining or smelling food can increase saliva production, gastric acid secretion, and insulin release. These responses show how powerful the mind can be in influencing bodily functions, even before actual consumption.
The Consequences of Poor Nutrition
We’re discussing this because there are significant consequences to not eating healthy. Poor nutrition is linked to many modern health issues, often referred to as “diseases of civilization.”
Conditions such as obesity, cardiovascular diseases, type 2 diabetes, and certain cancers are closely connected to what we eat. While specific percentages like “79% of illnesses” being caused by poor nutrition may not be precise, it’s clear that a substantial number of health problems can be traced back to our dietary choices.
Prioritizing balanced nutrition is essential in preventing these conditions and maintaining overall health.
Cardiovascular diseases remain the world’s leading cause of death, accounting for approximately 17.9 million deaths annually, which is 31% of all deaths globally. A large portion of this burden is attributable to poor diet choices.
Similarly, type 2 diabetes causes around 1.5 million deaths each year, with more than 90% of these cases linked to overweight, obesity, and unhealthy eating habits.
Beyond BMI: Tools for Assessing Health
After discussing nutrition and a healthy lifestyle, it’s crucial to understand how we assess our physical health in relation to weight.
Body Mass Index (BMI) is a common tool for categorizing weight status, with underweight defined as less than 18.5, normal weight ranging from 18.5 to 24.9, overweight from 25.0 to 29.9, and obesity above 30. However, BMI has limitations as it doesn’t distinguish between muscle and fat mass, meaning weight gain might not always indicate increased fat.
To better understand your body composition, try using specialized scales from brands like InBody or Tanita.
These devices are commonly available at gyms or doctors’ offices. They provide insights into muscle mass, fat percentage, and more, offering a clearer picture than BMI alone.
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