EBM News
EBM News

World Health Day: Tips To Make Your Diet A Healthy One

World Health Day is observed on 7 April every year. The global health awareness day is celebrated under the sponsorship of the World Health Organization (WHO). In 1948, in the event of the First World Health Assembly, WHO marked 7 April to be observed as World Healthy Day globally.

The day marks the founding of WHO along with the raising awareness on the importance of global health. World Health Day is one of the eight official global health campaigns marked by WHO, along with World Tuberculosis Day, World Immunization Week, World Malaria Day, World No Tobacco Day, World AIDS Day, World Blood Donor Day, and World Hepatitis Day [1].

The theme for World Health Day 2020 is ‘Support Nurses and Midwives’, where the theme celebrates the work of nurses and midwives and remind the role they play in keeping the world healthy. Amidst the COVID-19 pandemic, nurses and other health workers are at the forefront, selflessly providing service and care [2]. World Health Day 2020 is also called as the International Year of the Nurse and the Midwife [3].

On this World Health Day, we will provide you with some easy and simple yet effective tips that would help make your diet a healthy or a healthier one.

1. Choose Whole-Grain Bread Over White Bread

White bread offers little nutritional value, as it is low in fibre, protein, vitamins, minerals, and antioxidants [8]. Switch your refined bread with a whole grain, sprouted type, such as Ezekiel bread which is high in protein and fibre, and the sprouting process may increase the availability of certain nutrients and reduce the bread’s effect on your blood sugar levels.

2. Eat Eggs For Breakfast

If you are not a vegetarian or a vegan, this is the best option for you. They are rich in proteins, vitamins and minerals and help build healthy body and muscles. Have at least one egg in breakfast [10]. Vegans and vegetarians can have a vegan scramble (using tofu instead of eggs) and kale, broccoli, or spinach.

3. Increase Your Protein Consumption

Popularly known as the ‘building blocks of a body’, proteins are one of the most important nutrients that are required for humans to maintain optimum health levels. Proteins mainly consist of amino acids that help in cell growth and repair – making it an important part of your healthy diet [11][12].

4. Drink (Enough) Water

Every human being needs to drink at least 7 to 8 glasses of water daily to hydrate the body. While drinking enough water is important for your health, it is also important not to drink a large quantity of it – just what is necessary for your bodily functions [14].

5. Avoid Sugary Cereals

A bowl of cereal, although is a better option than many other breakfast items, most cereals tend to be high in sugar and low in filling macronutrients like protein and fibre. For healthier alternatives, choose foods such as oatmeal, chia pudding or yoghurt [16].

6. Skip The Soda For Green Tea

The negative health effects of soda and other sugary beverages are not a secret. Continuous consumptions of these drinks can increase your risk of diabetes, obesity, fatty liver, and metabolic syndrome [17]. Although switching to diet soda is often viewed as an alternative, it may also increase your risk of conditions like metabolic syndrome and stroke [18].

7. No Chips, More Nuts

A bag of chips is high in sodium and often contains unhealthy fats (saturated fat and trans-fat), contributing to the build-up of plaque on the inner walls of your arteries and increasing your risk of coronary heart disease [21].

8. A Combination Of Fruits & Vegetables

As studies point out, an adult is required to eat at least 5 portions of a variety of fruit and veg every day – be it dried, juiced, fresh or cooked [23]. Although it may sound like a task, adding fruits and vegetables (5 A Day) is easy [24][25]. While having your breakfast, add some fruit (banana or apple) or while making that chicken – add some greens and fibre such as broccoli, carrot, capsicum, green beans etc. Do not stick to the traditional modes of cooking and make your diet healthier by adding some fruits and vegetables.

9. Do Not Rush, Eat Slow

It is never advisable to eat your food in a hurry because studies point out that different eating speeds show that fast eaters are up to 115 per cent more likely to be obese than slow eaters [26]. This is because, as your appetite is controlled by your hormones, eating slowly would give your brain the time it needs to perceive that you are full – thereby help reduce the number of calories you consume at meals [27].

10. Say No To Fast Food – Cook At Home

Although this may seem impossible for most of us, this step is an important one in maintaining a healthy diet and to make your existing diet a healthier one. Whatever you eat can be replaced with something healthier. The improper nutrition from sugar, refined foods, saturated fats, preservatives, food additives, etc. in the so-called everyday foods are not good for everyday consumption [28][29].