This month I am going to be revisiting the popular topic of diets, shedding some light on the good, the bad, and the ugly so you can make informed choices about the foods you eat. Click here for Part 1 or Part 2 from last year!
WORLD HEALTH DAY
April 7th is World Health Day!
The World Health Organization describes health as a state of physical, mental, and social well-being and not merely the absence of disease. Healthy eating is important for supporting all three pillars of health; last month we learned that healthy eating is about more than food, and so is health!
Here are some ways that I contribute to my physical, mental, and social well-being:
Eating a balanced diet (see the next section on Canada’s Food Guide!)
Being physically active: This year I tried something new and enrolled in a barre class at my local community center
Engaging in self-care such as reading or taking a relaxing bath
Spending time with those that support me, such as family, friends, and colleagues
CANADA'S FOOD GUIDE
The Canada’s Food Guide is a balanced eating model which acknowledges that healthy eating is more than the foods you eat, listing several lifestyle behviours you can adopt to improve your health.
It uses a visual plate model to suggest appropriate portions sizes of the three food groupings: vegetables & fruits, protein foods, and whole grains. Canadians are advised to limit their intake of very processed foods that are high in sodium, sugar, and saturated fat. By following these evidence-based recommendations, you can reduce your risk of various chronic diseases.
DETOXES & CLEANSES
Detox diets and cleanses claim to detoxify the body and cleanse the bowels. They are characterized by strict elimination of foods thought to create toxins when digested, in addition to the use of herbal, medicinal, or juicing beverages and teas which have a laxative effect. They may or may not include a period of fasting and can last from one day to a month.
Detoxes and cleanses are not recommended for preventing diseases or improving bowel or overall health. There is no scientific evidence to support their health claims. Our bodies are well-equipped to remove toxins and waste via the liver, kidneys, gut, and skin. The best way to support your body’s natural detoxification processes is to stay hydrated, be physically active, get enough sleep, and eat a balanced diet of vegetables, fruits, lean proteins, and whole grains.
ALKALINE DIET
The Alkaline Diet claims that the modern-day diet of grains, meat, and dairy causes an excess of acid production. As the body attempts to correct the metabolic imbalance, it experiences nutrient deficiencies, inflammation, and chronic illness.
Currently, there is no evidence to support the use of the alkaline diet for preventing or curing chronic diseases such as cancer, diabetes, cardiovascular disease, and obesity. The body tightly regulates the pH of the blood in a sustainable manner--via the kidneys and lungs; diet does not affect blood pH. The scientific evidence indicates that adequate protein intake is protective of some nutrient deficiencies and that dairy products reduce acidic load, contrary to the claims of the Alkaline Diet.
GLUTEN-FREE DIET
The gluten-free diet involves avoiding products that contain gluten such as wheat, rye, and triticale. This diet must be strictly followed by those with Celiac Disease since ingestion of gluten causes an autoimmune reaction leading to inflammation and destruction of the intestinal cells. This causes gastrointestinal issues, severe nutrient deficiencies, bone loss, infertility, and weight changes.
This diet can be difficult to follow as it is restrictive and may cause nutrient deficiencies. It is important to speak to a dietitian to learn about identifying foods that contain gluten and products that have a high risk of cross-contamination.
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