DIET

INTRODUCTION

Happy New Year 2023! With the New Year celebrations comes, there is a new resolution of starting afresh, especially people who want to start their diet by begin new diet plans in an attempt to lose weight.

What is diet? The word actually comes from the Greek word “diaita,” which means “way of life.” For many people, however, it means following a specific food plan to lose weight. It also means restrict oneself to small amounts or special kinds of food in order to lose weight. There are also a special course of food to which a person restricts themselves, either to lose weight or for medical reasons. A healthy diet can improve and maintain health, which can include aspects of mental and physical health.

A particular diet may be chosen to promote weight loss or weight gain. Changing a person's dietary intake, or "going on a diet", can change the energy balance and increase or decrease the amount of fat stored by the body. The terms "healthy diet" and "diet for weight management" (dieting) are often related, as the two promote healthy weight management. If a person is overweight or obese, changing to a diet and lifestyle that allows them to burn more calories than they consume may improve their overall health, possibly preventing diseases that are attributed in part to weight, including heart disease and diabetes. Within the past 10 years, obesity rates have increased by almost 10%. Conversely, if a person is underweight due to illness or malnutrition, they may change their diet to promote weight gain. Intentional changes in weight, though often beneficial, can be potentially harmful to the body if they occur too rapidly. Unintentional rapid weight change can be caused by the body's reaction to some medications, or may be a sign of major medical problems including thyroid issues and cancer among other diseases.

THE BENEFITS OF DIET

A healthy diet may help to prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.

1. Heart health

It may be possible to prevent up to 80% of premature heart disease and stroke diagnoses with lifestyle changes, such as increasing physical activity and healthful eating. The foods people eat can reduce their blood pressure and help keep their hearts healthy. Limiting certain types of fats can also improve heart health. For instance, eliminating trans fats reduces the levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of a heart attack and stroke.

2. Reduced cancer risk

A person may eat foods that contain antioxidants to help reduce their risk of developing cancer by protecting their cells from damage. The presence of free radicals in the body increases the risk of cancer, but antioxidants help remove them to lower the likelihood of this disease.

3. Better mood

Recent research also found that diet can affect blood glucose levels, immune activation, and the gut microbiome, which may affect a person’s mood. The researchers also found that there may be a link between more healthful diets and better mental health.

4. Improved memory

A healthful diet may help maintain cognition and brain health. However, further conclusive research is necessary.A 2015 study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:

• vitamin D, C, and E

• omega-3 fatty acids

• flavonoids and polyphenols

• Fish

5. Weight loss

Maintaining a healthy diet can help a person stay within their daily limit without monitoring their calorie intake. In 2018, researchers found that following a diet rich in fiber and lean proteins resulted in weight loss without the need for monitoring calorie intake.

SEVEN TYPES OF DIET

Johns Hopkins neuroscientist Mark Mattson has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: “There were no computers, and TV shows turned off at 11 p.m.; people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.”

Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. We’re sitting and snacking all day — and most of the night.”

Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends.

2. The Paleo Diet

The Paleo diet, also called the caveman or Stone-Age diet, is a dietary pattern based on the consumption of wild foods that were frequently consumed during the Palaeolithic era (2.5–0.01 million years before present) (Jönsson et al., 2009). This is a natural way of eating, one that almost abandons all intake of sugar. The only sugar in a Paleo diet comes from fruit. However, abandoning sugar is not the only stipulation. Processed foods and grains are also eliminated from the Paleo diet. The fewer number of carbohydrates in your system leads to a decreased amount of glucose. So your system will then begin to use fat as its fuel source. In a Paleo diet, dairy is also eliminated. So what can be eaten? A Paleo diet consists of fish, fowl, vegetables, fruits, nuts, oils, sweet potatoes, eggs and meat, so long as that meat is grass-fed and not grain-fed. Most studies suggested that the Paleo diet may provide some benefits in the prevention of several health outcomes such as metabolic syndrome, type 2 diabetes mellitus (T2D), overweight/obesity, cardiovascular diseases (CVD) and cancer (Boers et al., 2014; Whalen et al., 2017, Whalen et al., 2014).

3. The Blood Type Diet

The blood type diet, also known as the blood group diet, was popularized by a naturopathic physician called Dr. Peter D’Adamo in the year 1996. His book, Eat Right 4 Your Type, was incredibly successful. It was a New York Times bestseller, sold millions of copies, and is still wildly popular today. In this book, he claims that the optimal diet for any one individual depends on the person’s ABO blood type. He claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on. This is how each blood type is supposed to eat:

(i) Type A: Called the agrarian, or cultivator. People who are type A should eat a diet rich in plants, and completely free of “toxic” red meat. This closely resembles a vegetarian diet.

(ii) Type B: Called the nomad. These people can eat plants and most meats (except chicken and pork), and can also eat some dairy. However, they should avoid wheat, corn, lentils, tomatoes and a few other foods.

(iii) Type AB: Called the enigma. Described as a mix between types A and B. Foods to eat include seafood, tofu, dairy, beans and grains. They should avoid kidney beans, corn, beef and chicken.

(iv) Type O: Called the hunter. This is a high-protein diet based largely on meat, fish, poultry, certain fruits and vegetables, but limited in grains, legumes and dairy. It closely resembles the paleo diet.

Some doctors have started to research diets that coincide with particular blood types. The premise of these diets attempts to match people with their common dietary needs based on their blood type. For example, individuals with type O blood are recommended to eat lots of food that are high in protein. In order to lose weight, spinach, red meat, seafood and broccoli are suggested while dairy should be avoided. Those with type A blood are recommended to avoid meat and place an emphasis on turkey, tofu, and fruit while weight loss is contingent on eating a diet that consists primarily of soy, seafood and vegetables. Individuals with type B and AB blood also have their own dietary restrictions and recommendations.

4. The Vegan Diet

Vegan diets have gained acceptance as a dietary strategy for maintaining good health and managing disease conditions ranging from cardiovascular disease to cancer. Vegan diets may prove useful as medical nutrition therapy in treating the conditions of metabolic syndrome, including obesity, diabetes and cardiovascular risk, and may confer protection against inflammatory conditions such as rheumatoid arthritis (RA).

This diet is a form of a vegetarian diet as it eliminates meat and animal products. One of the primary effects of this diet is that it reduces the intake of cholesterol and saturated fat. It takes some planning, but if a vegan diet is rationed out properly, it can have many positive effects. Studies have proven that those who practice a vegan diet minimize their overall risk of coronary heart disease, obesity and high blood pressure. To compensate for a lack of meat, vegans must find a way to incorporate more sources of protein and vitamin B-12 into their diets.

5. The South Beach Diet

The South Beach Diet, which is named after a glamorous area of Miami, is sometimes called a modified low-carbohydrate diet. The South Beach Diet is lower in carbs (carbohydrates) and higher in protein and healthy fats than is a typical eating plan. But it's not a strict low-carb diet.

There is also a keto (ketogenic) version of the South Beach diet. Ketogenic diets include very few carbs. The goal of a ketogenic diet is to force the body to use fat for energy instead of carbohydrates or protein.

The purpose of the South Beach Diet is to change the overall balance of the foods you eat to encourage weight loss and a healthy lifestyle. The South Beach Diet says it's a healthy way of eating whether you want to lose weight or not.

This diet was first introduced in 2003 and is based on the premise of changing one’s overall eating habits by balancing out one’s everyday diet. Certain carbohydrates are completely avoided. It does not eliminate carbohydrates altogether, but aims to educate dieters on which carbs to always avoid. This often leads to developing a healthy way of eating so that it will be sustainable for the rest of people’s lives. The diet includes a selection of healthy fats, lean protein, as well as good carbs.

6. The Mediterranean Diet

The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. mPlant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet. Olive oil is the main source of added fat. Fish, seafood, dairy and poultry are included in moderation. Red meat and sweets are eaten only occasionally.

This is another kind of vegetable-heavy diet that avoids a lot of meat, but does not eliminate it altogether. This diet has been proven to help with depression, in addition to controlling blood sugar levels and helping with weight loss. The Mediterranean diet recommends the use of oil as much as possible and that means as an alternative to butter, salad dressings or marinades. It also emphasizes adding vegetables to each meal and favors fish over chicken. Whole grains, nuts and herbs are also used in larger amounts.

7. The Raw Food Diet

The raw food diet, often called raw foodism or raw veganism, is composed of mostly or completely raw and unprocessed foods. A food is considered raw if it has never been heated over 104–118°F (40–48°C). It should also not be refined, pasteurized, treated with pesticides or otherwise processed in any way. Instead, the diet allows several alternative preparation methods, such as juicing, blending, dehydrating, soaking and sprouting.

This is a diet that places a premium on eating uncooked and unprocessed foods. The diet eliminates the intake of any foods that have been pasteurized or produced with any kind of synthetics or additives. The diet is intended to create a surge in energy, a decrease in inflammation, while also lowering the number of carcinogens in one’s diet. Most people who follow the raw food diet eat only plant-based foods, making it a type of vegan diet. However, some people eat raw animal products or raw or dried meat, too. There are three broad types of raw food diet:

(i) A raw vegan diet excludes all animal products, focusing only on plant-based foods

(ii) A raw vegetarian diet includes plant-based foods plus raw eggs and unprocessed dairy products

(iii) A raw omnivorous diet includes plant-based foods, raw animal products, and raw or dried meat

BARRIERS OF DIET

Eating a healthy diet is important to control weight and prevent or manage many chronic conditions. However, eating a healthy diet means planning out meals and taking to time to shop to compare products. Sometimes eating healthier also means spending more money at the grocery store, and all of the above, may deter some from eating as healthy as they should. If you are having trouble eating healthy, talk to a registered dietitian who can help to form a plan that will fit into your budget, while reducing your risk of disease (Newell, 2011).

1. Changing Established Habits

Eating is not just about providing the body with the calories and nutrients it needs, and certain eating behaviors may have been established during childhood. Eating provides a way to socialize with others, certain foods may be associated with positive emotions and sometimes food is used to deal with underlying emotions such as boredom, anxiety, loneliness and others. The Centers for Disease Control and Prevention recommends keeping a food journal of what and why you eat so problems can be identified. Start by changing thought patterns such as having to always clean your plate and not waste food, eating due to pressure from friends or family members, eating while performing other tasks, or eating because it is comforting. All of the above can lead to overeating and poor food choices. Change your habits slowly by picking one trigger at a time and develop alternative ways of thinking and coping.

2. Lack of Time

A hectic lifestyle and eating on the run can lead to unhealthy food choices. Grabbing whatever is available whenever you have time can set you up for bad eating behaviors. Go through your cabinets and the refrigerator to get rid of junk food and replace it with healthier options. Think ahead and buy meats and vegetables that are already cut up to reduce prep time. Go for fruits or vegetables that are canned in their own juice or water, without any sugar or salt added. Heat, light and air can all rob fruit and vegetables of their nutrients, so buying canned or frozen versions that are packed right after being picked, often contain more nutrients then fresh foods that have been shipped, according to the Cleveland Clinic. When cooking, make larger portions and freeze some of it so you have meals ready to heat up. Some grocery stores offer online shopping and delivery to your home, saving you a trip to the store. These things can help you to save time and energy so that eating healthier is easier.

3. Too Much Information

The news, magazines and Internet are full of information on what eating healthy entails, and it can be confusing to know what is true and what is not. There are so many diet plans that claim to help you lose weight quickly or prevent and manage heart disease and other conditions. In general, Americans eat too many calories and high amounts of unhealthy fats, sugar, salt and refined grains. Most do not get enough potassium, fiber, calcium, vitamin D and healthy fats, reports the United States Department of Agriculture. The goal is to eat a well-balanced diet that contains three to five servings of fruits and vegetables a day, and one serving is just 1 cup. Read nutrition labels and aim to get between 25 to 35 g of fiber and 1,500 mg or less of salt each day. Fat consumption should make up no more than 30 percent of your total calorie intake and most of that should come from unsaturated fats. It can be difficult and time-consuming to plan out a menu, but there are free websites that can help you get started.

4. Cost

Junk food is often less expensive than healthy food, and when you are on a tight budget, healthy eating can be challenging. The Mayo Clinic suggests learning to stock your pantry with essentials and to make a grocery list before you head to the store. Look through supermarket circulars, clip coupons and find the sales so you are prepared and have a list to stick to. Try having one or two meatless meals each week and go for a vegetable, bean or whole-grain based dinner as meats can be expensive. Check to see if your grocery store has a shopper's card where you earn points that can be turned into savings. All of the above can add up to some real savings and help you to eat healthier.

HEALTHY DIET

A healthy diet is the balance of macronutrients which people need to consume in appropriate proportions to support physiologic needs without excess intake that will result to excess fat in the body and increase risk of diseases. Macronutrients includes carbohydrates, proteins and fats that will provide energy for the body that required for daily functioning. While, micronutrients such as vitamin and minerals are requires in small amounts to support good development and metabolism. The Malaysian Dietary Guidelines 1999, (MDG 1999) (NCCFN, 1999) suggested three importants things to take into consideration when it comes to planning healthy meal, which is 1) eating a balanced diet, 2) consume a wide variety of foods and 3) consume foods in moderation.

A balanced diet which includes different variety of foods will promotes a balanced intake of nutrients and energy for the body. Therefore, healthy diet will combines different type of foods, which is cereals, fruits, and vegetables, meat, fish, poultry, legumes and dairy products. Water is part of important things that body needs to regulating the body temperature and digestion.

CONCLUSION

In conclusion, people should aware about what diet is and its benefits towards leading a healthy lifestyle which result to a healthy body. Its our choice to start a new way of life in order to improve and maintain good health. With good diet, individuals may improve their heart health, reduced cancer risk, have a better mood, improve memory and help with weight loss. In this new year, we can choose what type of diet that may suitable for us, that includes Intermittent diet, Paleo diet, Blood type diet, Vegan diet, South beach diet, Mediterranean diet, and Raw food diet. Hence, people need to take a look on what factors that may leading to a fail attempt of diet in previous year. People need to aware of their eating habits, lack of time, too much information on what eating heathy is, and the cost of food. Last but not least, one should consider of healthy diet that includes the balance of food intake which require varies type of food in a food pyramid. Healthy diet allows the improve of overall health and may help in preventing diseases including heart disease and diabetes and its important to eat healthy food in our diet to live a long life full of health and good well-being.

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