Many of us could benefit from improving our diet and reaching a healthier weight. Weight gain happens when we eat more calories than our body needs so the only way to lose this weight is to eat less calories than our body uses or to use up more calories by being more active. Eating less is essential for weight loss but being active can help and is very important in helping keep the weight off once it has been lost.
What is a healthy diet?
There are no such things as ‘good’ or ‘bad’ foods but it is the overall mix of energy in your food plus the variety of foods that you eat which make a healthier or a less healthy diet. Eating plenty of fruit and vegetables, reducing the sugar and fat content and limiting the ultra-processed food we consume, can make a big impact in how we feel and how our bodies respond to inflammation and pain.
Fruit and vegetables contain high levels of vitamins and anti-oxidants which are essential for staying in good health. Anti-oxidants may help the joints by soaking up some of the harmful chemicals called free-radicals which may cause inflammation. They also contain polyphenols, antioxidants and phytochemicals, which can reduce inflammation.
We know that the Mediterranean way of eating consisting of plenty of fruit, vegetables, omega 3 oils, pulses, whole grains and some lean protein, can be a good model for a healthier way of eating.
There are some simple changes that you can make to your diet to reduce the amount of calories that you eat and to eat more healthily.
Here are our Top Tips:
- Eat Mindfully: Eat from a smaller plate and try to eat more slowly – if you eat too quickly, your body will not have enough time to feel full and so you will tend to eat more food than you need. Try to learn to recognise when you feel full so that you don’t eat more than you need. Try not to eat ‘on the go’ or while doing other things. . It’s very easy to grab snacks such as a handful of nuts without thinking of the extra calories you are consuming..
- Balance your plate: Try to divide your plate into 4. Half your plate should contain vegetables and fruit, a quarter protein such as meat, fish, chicken or eggs and a quarter carbohydrate such as pasta, rice, grains or potato.
- Eat more oily fish: At least 2 portions a week are recommended. Oily fish is salmon, mackerel, sardines and pilchards which contain plenty of omega-3 fish oils.
- Eat the Rainbow: Increase the amount of fruit and especially vegetables that you eat as these will fill you up and are usually lower calorie than other foods. Try to eat a range of different coloured vegetables because these contain different vitamins and minerals. Strawberries, blueberries, blackberries, sweet potatoes and red cabbage are some examples of colourful food that can help to calm inflammation. Aim for at least 5 portions a day of fruit and vegetables.
- Increase Fibre: Try to increase the amount of whole grains in your diet for example switching from white bread and pasta to wholemeal and from white rice to brown. Wholemeal foods may make you feel fuller and contain higher amounts of fibre.
- Reduce Fat: Reduce the amount of fat in your diet, especially saturated fat which is found in butter, red and processed meat, biscuits and cakes. Switch from full fat milk to skimmed or semi-skimmed milk as these have fewer calories and contain the same amounts of calcium. Try to cut down on high fat foods such as sausages, chips, takeaway and fried foods and think of these as treats rather than everyday foods.
- Reduce Sugar: Reduce the amount of sugar in your diet. Sugary foods such as cakes and biscuits often also contain a lot of fat and so have a lot of calories. By reducing the amount of sugar in your diet, you can often also reduce the amount of fat too.
- Keep Hydrated: Drink more water and unsweetened drinks as these will help to make you feel less hungry. Don’t drink too much fresh fruit juice as this also has lots of sugar. A glass a day is plenty.
- Reduce the amount of alcohol you drink as this contains lots of calories.
- Change Cooking Methods: Grill or boil food rather than frying or roasting.
- Read the labels: Look at the food you buy to make sure you are making informed choices. Sometimes lower fat food can have more sugar and salt. Opt for quality over quantity.
Reference:
6 Tips for Nutrition and Pain Management. IASP (2020) Global Year For the Prevention of Pain.