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Name: Callum Neil
Email: c.neil_gwa@gemsedu.com
Weekly Meeting Time: Wednesday 12.10
Meeting Place: G4 Hallway

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CI - The choices people make can impact their nutritional health.

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CI - The choices people make can impact their nutritional health.

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LOI 1: An inquiry into healthy food plans (form)
LOI 2: An inquiry into the risks connected to poor health (connection)
LOI 3: An inquiry into the impact of a healthy lifestyle (causation)

Related Concepts:
Type 2 Diabetes
Food Diet
Healthy Lifestyle

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Yasmine
Lucaz
Laoura
Kiana

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Good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being.
This means eating a balanced diet, getting regular exercise, avoiding tobacco and drugs and getting plenty of rest.

Our bodies are like machines that require a balance of protein, carbohydrates, fat, vitamins, minerals and water to stay in good working order.

Get the balance wrong and your health will suffer.

A balanced diet means eating only as many calories as you use during the day.

Any excess will be stored as fat if you eat more than you burn off.

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Good health is not just the absence of disease or illness, it is a state of complete physical, mental and social well-being. This means eating a balanced diet, getting regular exercise, avoiding tobacco and drugs and getting plenty of rest.

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Poverty is a major cause of ill health and a barrier to accessing health care when needed. This relationship is financial: the poor cannot afford to purchase those things that are needed for good health, including sufficient quantities of quality food and health care. But, the relationship is also related to other factors related to poverty, such as lack of information on appropriate health-promoting practices or lack of voice needed to make social services work for them.

Ill health, in turn, is a major cause of poverty. This is partly due to the costs of seeking health care, which include not only out-of-pocket spending on care (such as consultations, tests and medicine), but also transportation costs and any informal payments to providers. It is also due to the considerable loss of income associated with illness in developing countries, both of the breadwinner, but also of family members who may be obliged to stop working or attending school to take care of an ill relative. In addition, poor families coping with illness might be forced to sell assets to cover medical expenses, borrow at high interest rates or become indebted to the community.

Strong health systems improve the health status of the whole population, but especially of the poor among whom ill health and poor access to health care tends to be concentrated, as well as protect households from the potentially catastrophic effects of out-of-pocket health care costs. In general, poor health is disproportionately concentrated among the poor.
Strategy
The World Bank's work in the area of health equity and financial protection is defined by the 2007 Health, Nutrition and Population Strategy. The strategy identifies "preventing poverty due to illness (by improving financial protection)" as one of its four strategic objectives and commits the Bank's health team, both through its analytical work and its regional operations, to addressing vulnerability that arises from health shocks.

The strategy also stresses the importance of equity in health outcomes in a second strategic objective to "improve the level and distribution of key health, nutrition and population outcomes... particularly for the poor and the vulnerable".

The Bank supports governments to implement a variety of policies and programs to reduce inequalities in health outcomes and enhance financial protection. Generally, this involves mechanisms that help overcome geographic, social and psychological barriers to accessing care and reducing out-of-pocket cost of treatment. Examples include:

1. Reducing the direct cost of care at the point of service, e.g. through reducing/abolishing user fees for the poor or expanding health insurance to the poor (including coverage, depth and breadth).

2. Increasing efficiency of care to reduce total consumption of care, e.g. by limiting "irrational drug prescribing," strengthening the referral system, or improving the quality of providers (especially at the lower level).

3. Reducing inequalities in determinants of health status or health care utilization, such as reducing distance (through providing services closer to the poor), subsidizing travel costs, targeted health promotion, conditional cash transfers.

4. Expanding access to care by using the private sector or public-private partnerships.

The Bank's health team also promotes the monitoring of equity and financial protection by publishing global statistics on inequalities in health status, access to care and financial protection, as well as training government officials, policymakers and researchers in how to measure and monitor the same.
Results
Examples of how World Bank projects have improved health coverage for the poor and reduced financial vulnerability include:

The Rajasthan Health Systems Development Projectresulted in improved access to care for vulnerable Indians. The share of below-poverty line Indians in the overall inpatient and outpatient load at secondary facilities more than doubled between 2006 and 2011, well exceeding targets. In the same period, the share of the vulnerable tribal populations in the overall patient composition tripled.

The Georgia Health Sector Development Project supported the government of Georgia in implementing the Medical Insurance Program for the Poor, effectively increasing the share of the government health expenditure earmarked for the poor from 4% in 2006 to 38% in 2011. It also increased the number of health care visits of both the general population and the poor, but by more for the poor (from 2 per capita per year to 2.6) than for the general population (from 2 to 2.3) over the same time period.

The Mekong Regional Health Support Project helped the government of Vietnam to increase access to (government) health insurance from 29% to 94% among the poor, as well as from 7% to 68% among the near-poor. Hospitalization and consultation rates, at government facilities, also increased among both the poor and near-poor.

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Poverty is a major cause of ill health and a barrier to accessing health care when needed. This relationship is financial: the poor cannot afford to purchase those things that are needed for good health, including sufficient quantities of quality food and health care.

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Good nutrition is essential to keeping current and future generations healthy across the lifespan. A healthy diet helps children grow and develop properly and reduces their risk of chronic diseases. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can help people with chronic diseases manage these conditions and avoid complications.

However, when healthy options are not available, people may settle for foods that are higher in calories and lower in nutritional value. People in low-income communities and some racial and ethnic groups often lack access to convenient places that offer affordable, healthier foods.

Most people in the United States don't eat a healthy diet and consume too much sodium, saturated fat, and sugar, increasing their risk of chronic diseases. For example, fewer than 1 in 10 adolescents and adults eat enough fruits or vegetables. In addition, 6 in 10 young people aged 2 to 19 years and 5 in 10 adults consume at least one sugary drink on any given day.

CDC supports breastfeeding and works to improve access to healthier food and drink choices in settings such as early care and education facilities, schools, worksites, and communities.

3 IN 4
INFANTS

are not exclusively breastfed for 6 months.

9 IN 10
AMERICANS

consume too
much sodium.

1 in 6
PREGNANT WOMEN

have iron levels that are too low.

NEARLY $173
BILLION

a year is spent on
health care for obesity.

Overweight and Obesity

Eating a healthy diet, along with getting enough physical activity and sleep, can help children grow up healthy and prevent overweight and obesity. In the United States, 20% of young people aged 2 to 19 years and 42% of adults have obesity, which can put them at risk of heart disease, type 2 diabetes, and some cancers.

Heart Disease and Stroke

Two of the leading causes of heart disease and stroke are high blood pressure and high blood cholesterol. Consuming too much sodium can increase blood pressure and the risk for heart disease and stroke. Current guidelines recommend getting less than 2,300 mg a day, but Americans consume more than 3,400 mg a day on average.

Over 70% of the sodium that Americans eat comes from packaged, processed, store-bought, and restaurant foods. Eating foods low in saturated fats and high in fiber and increasing access to low-sodium foods, along with regular physical activity, can help prevent high blood cholesterol and high blood pressure.

Type 2 Diabetes

People who are overweight or have obesity are at increased risk of type 2 diabetes compared to those at a healthybecause, over time, their bodies become less able to use the insulin they make. Of US adults, 96 million-more than 1 in 3-have prediabetes, and more than 8 in 10 of them don't know they have it. Although the rate of new cases has decreased in recent years, the number of adults with diagnosed diabetes has nearly doubled in the last 2 decades as the US population has increased, aged, and become more overweight.

Cancer

An unhealthy diet can increase the risk of some cancers. Consuming unhealthy food and beverages, such as sugar-sweetened beverages and highly processed food, can lead to weight gain, obesity and other chronic conditions that put people at higher risk of at least 13 types of cancer, including endometrial (uterine) cancer, breast cancer in postmenopausal women, and colorectal cancer. The risk of colorectal cancer is also associated with eating red and processed meat.

CDC's Work to Promote Good Nutrition

Breastfeeding is the best source of nutrition for most infants. It can reduce the risk of some short-term health conditions for infants and long-term health conditions for infants and mothers. Maternity care practices in the first hours and days after birth can influence whether and how long infants are breastfed.

CDC funds programs that help hospitals use maternity care practices that support breastfeeding. These programs have helped increase the percentage of infants born in hospitals that implement recommended practices 1. CDC also works with partners to support programs designed to improve continuity of care and community support for breastfeeding mothers.

Nearly 56 million US children spend time in early care and education (ECE) facilities or public schools. These settings can directly influence what children eat and drink and how active they are-and build a foundation for healthy habits.

CDC is helping our nation's children grow up healthy and strong by:

Creating resources to help partners improve obesity prevention programs and use nutrition standards.

Investing in training and learning networks that help child care providers and state and local child care leaders meet standards and use and share best practices.

Providing technical assistance, such as training school staff how to buy, prepare, and serve fruits and vegetables or teach children how to grow and prepare fruits and vegetables.

The CDC Healthy Schools program works with states, school systems, communities, and national partners to promote good nutrition. These efforts include publishing guidelines and tips on how schools and parents can model healthy behaviors and offer healthier school meals, smart snacks, and water access.

CDC also works with national groups to increase the number of salad bars in schools. As of 2021, the Salad Bars to School program has delivered almost 6,000 salad bars to schools across the nation, giving over 2.9 million children and school staff better access to fruits and vegetables.

Millions of US adults buy foods and drinks while at work. CDC develops and promotes food service guidelines that encourage employers and vendors to increase healthy food options for employees. CDC-funded programs are working to make healthy foods and drinks (including water) more available in cafeterias, snack shops, and vending machines. CDC also partners with states to help employers comply with the federal lactation accommodation law and provide breastfeeding mothers with places to pump and store breast milk, flexible work hours, and maternity leave benefits.

People living in low-income urban neighborhoods, rural areas, and tribal communities often have little access to affordable, healthy foods such as fruits and vegetables. CDC's State Physical Activity and Nutrition Program, High Obesity Program, and Racial and Ethnic Approaches to Community Health program fund states and communities to improve food systems in these areas through food hubs, local stores, farmers' markets, and bodegas.

These programs, which also involve food vendors and distributors, help increase the variety and number of healthier foods and drinks available and help promote and market these items to customers.

CDC's National Diabetes Prevention Program (National DPP) is a partnership of public and private organizations working to build a nationwide delivery system for a lifestyle change program proven to prevent or delay type 2 diabetes in adults with prediabetes. Participants in the National DPP lifestyle change program learn to make healthy food choices, be more physically active, and find ways to cope with stress. These changes can cut their risk of developing type 2 diabetes by as much as 58% (71% for those over 60).

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national center for chronic disease prevention and health promotion

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CDC works to reduce the four main risk factors for preventable chronic diseases: tobacco use, poor nutrition, lack of physical activity, and excessive alcohol use.

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Overview

Type 2 diabetes is a condition that happens because of a problem in the way the body regulates and uses sugar as a fuel. That sugar also is called glucose. This long-term condition results in too much sugar circulating in the blood. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.

In type 2 diabetes, there are primarily two problems. The pancreas does not produce enough insulin - a hormone that regulates the movement of sugar into the cells. And cells respond poorly to insulin and take in less sugar.

Type 2 diabetes used to be known as adult-onset diabetes, but both type 1 and type 2 diabetes can begin during childhood and adulthood. Type 2 is more common in older adults. But the increase in the number of children with obesity has led to more cases of type 2 diabetes in younger people.

There's no cure for type 2 diabetes. Losing weight, eating well and exercising can help manage the disease. If diet and exercise aren't enough to control blood sugar, diabetes medications or insulin therapy may be recommended.

Symptoms

Symptoms of type 2 diabetes often develop slowly. In fact, you can be living with type 2 diabetes for years and not know it. When symptoms are present, they may include:

Increased thirst.

Frequent urination.

Increased hunger.

Unintended weight loss.

Fatigue.

Blurred vision.

Slow-healing sores.

Frequent infections.

Numbness or tingling in the hands or feet.

Areas of darkened skin, usually in the armpits and neck.

When to see a doctor

See your health care provider if you notice any symptoms of type 2 diabetes.

Causes

Type 2 diabetes is mainly the result of two problems:

Cells in muscle, fat and the liver become resistant to insulin As a result, the cells don't take in enough sugar.

The pancreas can't make enough insulin to keep blood sugar levels within a healthy range.

Exactly why this happens is not known. Being overweight and inactive are key contributing factors.

How insulin works

Insulin is a hormone that comes from the pancreas - a gland located behind and below the stomach. Insulin controls how the body uses sugar in the following ways:

Sugar in the bloodstream triggers the pancreas to release insulin.

Insulin circulates in the bloodstream, enabling sugar to enter the cells.

The amount of sugar in the bloodstream drops.

In response to this drop, the pancreas releases less insulin.

The role of glucose

Glucose - a sugar - is a main source of energy for the cells that make up muscles and other tissues. The use and regulation of glucose includes the following:

Glucose comes from two major sources: food and the liver.

Glucose is absorbed into the bloodstream, where it enters cells with the help of insulin.

The liver stores and makes glucose.

When glucose levels are low, the liver breaks down stored glycogen into glucose to keep the body's glucose level within a healthy range.

In type 2 diabetes, this process doesn't work well. Instead of moving into the cells, sugar builds up in the blood. As blood sugar levels rise, the pancreas releases more insulin. Eventually the cells in the pancreas that make insulin become damaged and can't make enough insulin to meet the body's needs.

Risk factors

Factors that may increase the risk of type 2 diabetes include:

Weight. Being overweight or obese is a main risk.

Fat distribution. Storing fat mainly in the abdomen - rather than the hips and thighs - indicates a greater risk. The risk of type 2 diabetes is higher in men with a waist circumference above 40 inches (101.6 centimeters) and in women with a waist measurement above 35 inches (88.9 centimeters).

Inactivity. The less active a person is, the greater the risk. Physical activity helps control weight, uses up glucose as energy and makes cells more sensitive to insulin.

Family history. An individual's risk of type 2 diabetes increases if a parent or sibling has type 2 diabetes.

Race and ethnicity. Although it's unclear why, people of certain races and ethnicities - including Black, Hispanic, Native American and Asian people, and Pacific Islanders - are more likely to develop type 2 diabetes than white people are.

Blood lipid levels. An increased risk is associated with low levels of high-density lipoprotein (HDL) cholesterol - the "good" cholesterol - and high levels of triglycerides.

Age. The risk of type 2 diabetes increases with age, especially after age 35.

Prediabetes. Prediabetes is a condition in which the blood sugar level is higher than normal, but not high enough to be classified as diabetes. Left untreated, prediabetes often progresses to type 2 diabetes.

Pregnancy-related risks. The risk of developing type 2 diabetes is higher in people who had gestational diabetes when they were pregnant and in those who gave birth to a baby weighing more than 9 pounds (4 kilograms).

Polycystic ovary syndrome. Having polycystic ovary syndrome - a condition characterized by irregular menstrual periods, excess hair growth and obesity - increases the risk of diabetes.

Complications

Type 2 diabetes affects many major organs, including the heart, blood vessels, nerves, eyes and kidneys. Also, factors that increase the risk of diabetes are risk factors for other serious diseases. Managing diabetes and controlling blood sugar can lower the risk for these complications and other medical conditions, including:

Heart and blood vessel disease. Diabetes is associated with an increased risk of heart disease, stroke, high blood pressure and narrowing of blood vessels, a condition called atherosclerosis.

Nerve damage in limbs. This condition is called neuropathy. High blood sugar over time can damage or destroy nerves. That may result in tingling, numbness, burning, pain or eventual loss of feeling that usually begins at the tips of the toes or fingers and gradually spreads upward.

Other nerve damage. Damage to nerves of the heart can contribute to irregular heart rhythms. Nerve damage in the digestive system can cause problems with nausea, vomiting, diarrhea or constipation. Nerve damage also may cause erectile dysfunction.

Kidney disease. Diabetes may lead to chronic kidney disease or end-stage kidney disease that can't be reversed. That may require dialysis or a kidney transplant.

Eye damage. Diabetes increases the risk of serious eye diseases, such as cataracts and glaucoma, and may damage the blood vessels of the retina, potentially leading to blindness.

Skin conditions. Diabetes may raise the risk of some skin problems, including bacterial and fungal infections.

Slow healing. Left untreated, cuts and blisters can become serious infections, which may heal poorly. Severe damage might require toe, foot or leg amputation.

Hearing impairment. Hearing problems are more common in people with diabetes.

Sleep apnea. Obstructive sleep apnea is common in people living with type 2 diabetes. Obesity may be the main contributing factor to both conditions.

Dementia. Type 2 diabetes seems to increase the risk of Alzheimer's disease and other disorders that cause dementia. Poor control of blood sugar is linked to a more rapid decline in memory and other thinking skills.

Prevention

Healthy lifestyle choices can help prevent type 2 diabetes. If you've received a diagnosis of prediabetes, lifestyle changes may slow or stop the progression to diabetes.

A healthy lifestyle includes:

Eating healthy foods. Choose foods lower in fat and calories and higher in fiber. Focus on fruits, vegetables and whole grains.

Getting active. Aim for 150 or more minutes a week of moderate to vigorous aerobic activity, such as a brisk walk, bicycling, running or swimming.

Losing weight. If you are overweight, losing a modest amount of weight and keeping it off may delay the progression from prediabetes to type 2 diabetes. If you have prediabetes, losing 7% to 10% of your body weight may reduce the risk of diabetes.

Avoiding long stretches of inactivity. Sitting still for long periods of time can increase the risk of type 2 diabetes. Try to get up every 30 minutes and move around for at least a few minutes.

For people with prediabetes, metformin (Fortamet, Glumetza, others), a diabetes medication, may be prescribed to reduce the risk of type 2 diabetes. This is usually prescribed for older adults who are obese and unable to lower blood sugar levels with lifestyle changes.

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High blood sugar levels are the main problem in diabetes. Learn about lifestyle changes to lower the risk and treatments to manage type 2 diabetes.

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Good nutrition is essential to keeping current and future generations healthy across the lifespan. A healthy diet helps children grow and develop properly and reduces their risk of chronic diseases. Adults who eat a healthy diet live longer and have a lower risk of obesity, heart disease, type 2 diabetes, and certain cancers. Healthy eating can help people with chronic diseases manage these conditions and avoid complications.

However, when healthy options are not available, people may settle for foods that are higher in calories and lower in nutritional value. People in low-income communities and some racial and ethnic groups often lack access to convenient places that offer affordable, healthier foods.

Most people in the United States don't eat a healthy diet and consume too much sodium, saturated fat, and sugar, increasing their risk of chronic diseases. For example, fewer than 1 in 10 adolescents and adults eat enough fruits or vegetables. In addition, 6 in 10 young people aged 2 to 19 years and 5 in 10 adults consume at least one sugary drink on any given day.

CDC supports breastfeeding and works to improve access to healthier food and drink choices in settings such as early care and education facilities, schools, worksites, and communities.

3 IN 4
INFANTS

are not exclusively breastfed for 6 months.

9 IN 10
AMERICANS

consume too
much sodium.

1 in 6
PREGNANT WOMEN

have iron levels that are too low.

NEARLY $173
BILLION

a year is spent on
health care for obesity.

Overweight and Obesity

Eating a healthy diet, along with getting enough physical activity and sleep, can help children grow up healthy and prevent overweight and obesity. In the United States, 20% of young people aged 2 to 19 years and 42% of adults have obesity, which can put them at risk of heart disease, type 2 diabetes, and some cancers.

Heart Disease and Stroke

Two of the leading causes of heart disease and stroke are high blood pressure and high blood cholesterol. Consuming too much sodium can increase blood pressure and the risk for heart disease and stroke. Current guidelines recommend getting less than 2,300 mg a day, but Americans consume more than 3,400 mg a day on average.

Over 70% of the sodium that Americans eat comes from packaged, processed, store-bought, and restaurant foods. Eating foods low in saturated fats and high in fiber and increasing access to low-sodium foods, along with regular physical activity, can help prevent high blood cholesterol and high blood pressure.

Type 2 Diabetes

People who are overweight or have obesity are at increased risk of type 2 diabetes compared to those at a healthybecause, over time, their bodies become less able to use the insulin they make. Of US adults, 96 million-more than 1 in 3-have prediabetes, and more than 8 in 10 of them don't know they have it. Although the rate of new cases has decreased in recent years, the number of adults with diagnosed diabetes has nearly doubled in the last 2 decades as the US population has increased, aged, and become more overweight.

Cancer

An unhealthy diet can increase the risk of some cancers. Consuming unhealthy food and beverages, such as sugar-sweetened beverages and highly processed food, can lead to weight gain, obesity and other chronic conditions that put people at higher risk of at least 13 types of cancer, including endometrial (uterine) cancer, breast cancer in postmenopausal women, and colorectal cancer. The risk of colorectal cancer is also associated with eating red and processed meat.

CDC's Work to Promote Good Nutrition

Breastfeeding is the best source of nutrition for most infants. It can reduce the risk of some short-term health conditions for infants and long-term health conditions for infants and mothers. Maternity care practices in the first hours and days after birth can influence whether and how long infants are breastfed.

CDC funds programs that help hospitals use maternity care practices that support breastfeeding. These programs have helped increase the percentage of infants born in hospitals that implement recommended practices 1. CDC also works with partners to support programs designed to improve continuity of care and community support for breastfeeding mothers.

Nearly 56 million US children spend time in early care and education (ECE) facilities or public schools. These settings can directly influence what children eat and drink and how active they are-and build a foundation for healthy habits.

CDC is helping our nation's children grow up healthy and strong by:

Creating resources to help partners improve obesity prevention programs and use nutrition standards.

Investing in training and learning networks that help child care providers and state and local child care leaders meet standards and use and share best practices.

Providing technical assistance, such as training school staff how to buy, prepare, and serve fruits and vegetables or teach children how to grow and prepare fruits and vegetables.

The CDC Healthy Schools program works with states, school systems, communities, and national partners to promote good nutrition. These efforts include publishing guidelines and tips on how schools and parents can model healthy behaviors and offer healthier school meals, smart snacks, and water access.

CDC also works with national groups to increase the number of salad bars in schools. As of 2021, the Salad Bars to School program has delivered almost 6,000 salad bars to schools across the nation, giving over 2.9 million children and school staff better access to fruits and vegetables.

Millions of US adults buy foods and drinks while at work. CDC develops and promotes food service guidelines that encourage employers and vendors to increase healthy food options for employees. CDC-funded programs are working to make healthy foods and drinks (including water) more available in cafeterias, snack shops, and vending machines. CDC also partners with states to help employers comply with the federal lactation accommodation law and provide breastfeeding mothers with places to pump and store breast milk, flexible work hours, and maternity leave benefits.

People living in low-income urban neighborhoods, rural areas, and tribal communities often have little access to affordable, healthy foods such as fruits and vegetables. CDC's State Physical Activity and Nutrition Program, High Obesity Program, and Racial and Ethnic Approaches to Community Health program fund states and communities to improve food systems in these areas through food hubs, local stores, farmers' markets, and bodegas.

These programs, which also involve food vendors and distributors, help increase the variety and number of healthier foods and drinks available and help promote and market these items to customers.

CDC's National Diabetes Prevention Program (National DPP) is a partnership of public and private organizations working to build a nationwide delivery system for a lifestyle change program proven to prevent or delay type 2 diabetes in adults with prediabetes. Participants in the National DPP lifestyle change program learn to make healthy food choices, be more physically active, and find ways to cope with stress. These changes can cut their risk of developing type 2 diabetes by as much as 58% (71% for those over 60).

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national center for chronic disease prevention and health promotion

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CDC works to reduce the four main risk factors for preventable chronic diseases: tobacco use, poor nutrition, lack of physical activity, and excessive alcohol use.

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Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

For adults

A healthy diet includes the following:

Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice).

At least 400 g (i.e. five portions) of fruit and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and other starchy roots.

Less than 10% of total energy intake from free sugars (2, 7), which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but ideally is less than 5% of total energy intake for additional health benefits(7). Free sugars are all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to saturated fats (found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) andtrans-fats of all kinds, including both industrially-produced trans-fats (found in baked and fried foods, and pre-packaged snacks and foods, such as frozen pizza, pies, cookies, biscuits, wafers, and cooking oils and spreads) and ruminanttrans-fats (found in meat and dairy foods from ruminant animals, such as cows, sheep, goats and camels). It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake andtrans-fats to less than 1% of total energy intake (5). In particular, industrially-produced trans-fats are not part of a healthy diet and should be avoided (4, 6).

Less than 5 g of salt (equivalent to about one teaspoon) per day (8). Salt should be iodized.

For infants and young children

In the first 2 years of a child's life, optimal nutrition fosters healthy growth and improves cognitive development. It also reduces the risk of becoming overweight or obese and developing NCDs later in life.

Advice on a healthy diet for infants and children is similar to that for adults, but the following elements are also important:

Infants should be breastfed exclusively during the first 6 months of life.

Infants should be breastfed continuously until 2 years of age and beyond.

From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Salt and sugars should not be added to complementary foods.

Practical advice on maintaining a healthy diet

Fruit and vegetables

Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fibre.

Fruit and vegetable intake can be improved by:

always including vegetables in meals;

eating fresh fruit and raw vegetables as snacks;

eating fresh fruit and vegetables that are in season; and

eating a variety of fruit and vegetables.

Fats

Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy weight gain in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered by:

reducing saturated fats to less than 10% of total energy intake;

reducing trans-fats to less than 1% of total energy intake; and

replacing both saturated fats and trans-fats with unsaturated fats (2, 3) - in particular, with polyunsaturated fats.

Fat intake, especially saturated fat and industrially-produced trans- fat intake, can be reduced by:

steaming or boiling instead of frying when cooking;

replacing butter, lard and ghee with oils rich in polyunsaturated fats, such as soybean, canola (rapeseed), corn, safflower and sunflower oils;

eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat; and

limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts, cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salt, sodium and potassium

Most people consume too much sodium through salt (corresponding to consuming an average of 9-12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11).

Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year (12).

People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt).

Salt intake can be reduced by:

limiting the amount of salt and high-sodium condiments (e.g. soy sauce, fish sauce and bouillon) when cooking and preparing foods;

not having salt or high-sodium sauces on the table;

limiting the consumption of salty snacks; and

choosing products with lower sodium content.

Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure. Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars

In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake (2, 7). A reduction to less than 5% of total energy intake would provide additional health benefits (7).

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and obesity. Recent evidence also shows that free sugars influence blood pressure and serum lipids, and suggests that a reduction in free sugars intake reduces risk factors for cardiovascular diseases (13).

Sugars intake can be reduced by:

limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks, candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars - these include carbonated or non‐carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concentrates, flavoured water, energy and sports drinks, ready‐to‐drink tea, ready‐to‐drink coffee and flavoured milk drinks); and

eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

How to promote healthy diets

Diet evolves over time, being influenced by many social and economic factors that interact in a complex manner to shape individual dietary patterns. These factors include income, food prices (which will affect the availability and affordability of healthy foods), individual preferences and beliefs, cultural traditions, and geographical and environmental aspects (including climate change). Therefore, promoting a healthy food environment - including food systems that promote a diversified, balanced and healthy diet - requires the involvement of multiple sectors and stakeholders, including government, and the public and private sectors.

Governments have a central role in creating a healthy food environment that enables people to adopt and maintain healthy dietary practices. Effective actions by policy-makers to create a healthy food environment include the following:

Creating coherence in national policies and investment plans - including trade, food and agricultural policies - to promote a healthy diet and protect public health through:

increasing incentives for producers and retailers to grow, use and sell fresh fruit and vegetables;

reducing incentives for the food industry to continue or increase production of processed foods containing high levels of saturated fats, trans-fats, free sugars and salt/sodium;

encouraging reformulation of food products to reduce the contents of saturated fats, trans-fats, free sugars and salt/sodium, with the goal of eliminating industrially-produced trans-fats;

implementing the WHO recommendations on the marketing of foods and non-alcoholic beverages to children;

establishing standards to foster healthy dietary practices through ensuring the availability of healthy, nutritious, safe and affordable foods in pre-schools, schools, other public institutions and the workplace;

exploring regulatory and voluntary instruments (e.g. marketing regulations and nutrition labelling policies), and economic incentives or disincentives (e.g. taxation and subsidies) to promote a healthy diet; and

encouraging transnational, national and local food services and catering outlets to improve the nutritional quality of their foods - ensuring the availability and affordability of healthy choices - and review portion sizes and pricing.

Encouraging consumer demand for healthy foods and meals through:

promoting consumer awareness of a healthy diet;

developing school policies and programmes that encourage children to adopt and maintain a healthy diet;

educating children, adolescents and adults about nutrition and healthy dietary practices;

encouraging culinary skills, including in children through schools;

supporting point-of-sale information, including through nutrition labelling that ensures accurate, standardized and comprehensible information on nutrient contents in foods (in line with the Codex Alimentarius Commission guidelines), with the addition of front-of-pack labelling to facilitate consumer understanding; and

providing nutrition and dietary counselling at primary health-care facilities.

Promoting appropriate infant and young child feeding practices through:

implementing the International Code of Marketing of Breast-milk Substitutes and subsequent relevant World Health Assembly resolutions;

implementing policies and practices to promote protection of working mothers; and

promoting, protecting and supporting breastfeeding in health services and the community, including through the Baby-friendly Hospital Initiative.

WHO response

The "WHO Global Strategy on Diet, Physical Activity and Health" (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity.

In 2010, the Health Assembly endorsed a set of recommendations on the marketing of foods and non-alcoholic beverages to children (15). These recommendations guide countries in designing new policies and improving existing ones to reduce the impact on children of the marketing of foods and non-alcoholic beverages to children. WHO has also developed region-specific tools (such as regional nutrient profile models) that countries can use to implement the marketing recommendations.

In 2012, the Health Assembly adopted a "Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition" and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9).

In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The "Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020" (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets.

With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

References
In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action(18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019-2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO's priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6).

(1) Hooper L, Abdelhamid A, Bunn D, Brown T, Summerbell CD, Skeaff CM. Effects of total fat intake on body weight. Cochrane Database Syst Rev. 2015; (8):CD011834.

(2) Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003.

(3) Fats and fatty acids in human nutrition: report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.

(4) Nishida C, Uauy R. WHO scientific update on health consequences of trans fatty acids: introduction. Eur J Clin Nutr. 2009; 63 Suppl 2:S1-4.

(5) Guidelines: Saturated fatty acid and trans-fatty acid intake for adults and children. Geneva: World Health Organization; 2018 (Draft issued for public consultation in May 2018).

(6) REPLACE: An action package to eliminate industrially-produced trans-fatty acids. WHO/NMH/NHD/18.4. Geneva: World Health Organization; 2018.

(7) Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

(8) Guideline: Sodium intake for adults and children. Geneva: World Health Organization; 2012.

(9) Comprehensive implementation plan on maternal, infant and young child nutrition. Geneva: World Health Organization; 2014.

(10) Global action plan for the prevention and control of NCDs 2013-2020. Geneva: World Health Organization; 2013.

(11) Guideline: Potassium intake for adults and children. Geneva: World Health Organization; 2012.

(12) Mozaffarian D, Fahimi S, Singh GM, Micha R, Khatibzadeh S, Engell RE et al. Global sodium consumption and death from cardiovascular causes. N Engl J Med. 2014; 371(7):624-34.

(13) Te Morenga LA, Howatson A, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. AJCN. 2014; 100(1): 65-79.

(14) Global strategy on diet, physical activity and health. Geneva: World Health Organization; 2004.

(15) Set of recommendations on the marketing of foods and non-alcoholic beverages to children. Geneva: World Health Organization; 2010.

(16) Report of the Commission on Ending Childhood Obesity. Geneva: World Health Organization; 2016.

(17) Rome Declaration on Nutrition. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(18) Framework for Action. Second International Conference on Nutrition. Rome: Food and Agriculture Organization of the United Nations/World Health Organization; 2014.

(19) Thirteenth general programme of work, 2019-2023. Geneva: World Health Organization; 2018.

# data[].attributes.attachment_link.description
WHO fact sheet on healthy diet with key facts and information on essential dietary elements, practical advice, salt, sodium and potassium, sugars, health diet promotion, WHO response.

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Do you know what foods are unhealthy? When examining your diet, it can be difficult to determine what foods are healthy or not.

The most common unhealthy foods include highly-processed items "such as fast foods and snack foods," says Vilma Andari, M.S. " Highly-processed foods tend to be low in nutrients (vitamins, minerals and antioxidants) and high on empty calories due to the content of refined flours, sodium and sugar."

Examples of processed foods include:

What makes food unhealthy?

"The preparation method and the types of ingredients the food contains make it unhealthy," says Andari. "Sodium, sugar and fat (saturated fat and trans-fat) are key ingredients one should always monitor when eating out and shopping at the grocery store. The American Heart Association recommends keeping the consumption of saturated fat to less than 7 percent and the consumption of trans-fat to less than 1 percent of an individual's daily calories."

Avoid sodium, added sugar

According to the American Heart Association's 2013 heart disease prevention guidelines, women are smart to shy away from eating foods that contain high levels of sodium and added sugar.
For optimal heart health, the American Heart Association recommends you consume:

No more than 1,500 milligrams of sodium per day.

No more than 6 teaspoons or 100 calories of sugar a day for women.

Unfortunately, the average American eats more than double their recommended sodium and sugar intake, consuming 3,600 milligrams of sodium and 22 teaspoons of sugar daily.

How to avoid unhealthy food

Andari offers several pieces of advice for how to stay away from food that is bad for you:

1. Choose processed foods carefully.

2. Avoid sodium from the six most common salty foods (bread and rolls; cold cuts and cured meats; pizza; burritos and tacos; soup; sandwiches).

3. Read food labels and stay away from items that have sugar added, excess sodium and fat.

4. Plan ahead and prepare healthy snacks and meals at home made from whole, fresh foods.

5. Choose lean meats with less than 10 percent fat.

6. Don't skip meals (this can contribute to snacking on unhealthy foods when hungry).

# data[].attributes.attachment_link.description
Do you know what foods are unhealthy? When examining your diet, it can be difficult to determine what foods are healthy or not. The most common unhealthy foods include highly-processed items "such as fast foods and snack foods," says Vilma Andari, M.S.

# data[].attributes.attachment_link.readable_text
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

Each of the following sections describes a nutritional problem and suggests some possible solutions. Not all solutions will work for everyone. Choose the remedies that fit your situation.

Decreased appetite

Lack of appetite, or decreased hunger, is one of the most troublesome nutrition problems you can experience. Although it is a common problem, its cause is unknown. There are some medicines that might stimulate your appetite. Ask your doctor if such medicines would help you.

Solutions:

Eat smaller meals and snacks more frequently. Eating six or seven or eight times a day might be more easily tolerated than eating the same amount of food in three meals.

Talk to your doctor. Sometimes, poor appetite is due to depression, which can be treated. Your appetite is likely to improve after depression is treated.

Avoid non-nutritious beverages such as black coffee and tea.

Try to eat more protein and fat, and less simple sugars.

Walk or participate in light activity to stimulate your appetite.

Meal guidelines

Drink beverages after a meal instead of before or during a meal so you do not feel as full.

Plan meals to include your favorite foods.

Try eating the high-calorie foods in your meal first.

Use your imagination to increase the variety of food you're eating.

Snack guidelines

Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas, and other snack foods).

Choose high-protein and high-calorie snacks.

Dining guidelines

Make food preparation an easy task. Choose foods that are easy to prepare and eat.

Make eating a pleasurable experience, not a chore.

Liven up your meals by using colorful place settings.

Play background music during meals.

Eat with others. Invite a guest to share your meal or go out to dinner.

Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.

Weight loss

If your doctor tells you that you have lost too much weight, or if you are having difficulty maintaining a healthy weight, here are some tips:

Drink milk or try one of the "high-calorie recipes" listed below instead of drinking low-calorie beverages.

Ask your doctor or dietitian about nutritional supplements. Sometimes, supplements in the form of snacks, drinks (such as Ensure® or Boost®), or vitamins might be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.

Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese, and yogurt.

Use the "Calorie Boosters" listed below to add calories to your favorite foods.

High-calorie snacks

Ice cream

Cookies

Pudding

Cheese

Granola bars

Custard

Sandwiches

Nachos with cheese

Eggs

Crackers with peanut butter

Bagels with peanut butter or cream cheese

Cereal with half and half

Fruit or vegetables with dips

Yogurt with granola

Popcorn with margarine and parmesan cheese

Bread sticks with cheese sauce

High-calorie recipes

Chocolate Peanut Butter Shake

1/2 cup heavy whipping cream
3 tablespoons creamy peanut butter
3 tablespoons chocolate syrup
1 1/2 cups chocolate ice cream
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 1090 calories per serving.

Super Shake

1 cup whole milk
1 cup ice cream (1-2 scoops)
1 package Carnation Instant Breakfast
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 550 calories per serving.

Super Pudding

2 cups whole milk
2 tablespoons vegetable oil
1 package instant pudding
3/4 cup non-fat dry milk powder
Directions:
Blend milk and oil. Add pudding mix and mix well. Pour into dishes (1/2 cup servings).

Makes four 1/2 cup servings; 250 calories per serving.

Great Grape Slush

2 grape juice bars
1/2 cup grape juice or 7-Up
2 tablespoons corn syrup
1 tablespoon corn oil
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 490 calories per serving.

Calorie Boosters
Egg yolk or whole egg
Before cooking, add egg yolk or whole egg to foods such as meat loaf, rice pudding, or macaroni and cheese.

(To prevent illness, avoid the use of uncooked eggs.)
Non-fat powdered milk or undiluted evaporated milk
Add to beverages ( including milk) or to these foods:

Creamed soups, yogurt

Scrambled eggs, casseroles

Pudding mashed potatoes

Custard gravies

Hot cereal sauces

Cream cheese or shredded, melted, sliced, cubed or grated cheese
Add to sandwiches, snacks, casseroles, crackers, eggs, soups, toast, pasta, potatoes, rice, or vegetables, or serve as a snack.
Vegetable oils, mayonnaise, butter, margarine or sour cream
Add margarine or mayonnaise to sandwiches. Add any of these items to bread, casseroles, soups, eggs, cooked cereals, pasta, potatoes, rice, vegetables, pudding.
Peanut butter (creamy or crunchy)
Spread on bread, crackers, apples, bananas, or celery. Or add to cereal, custard, cookies, or milk shakes.
Nut "dust" (Grind any type of nuts in a blender or food processor.)
Add to puddings, gravy, mashed potatoes, casseroles, salads, yogurt cereals.
Miscellaneous foods (Limit to one serving per day.)
Add:

To:

Hot cereal

Fruit

Sweet potatoes

Winter squash, cold cereal, fruit salad

Heartburn

Heartburn can occur for many reasons, including overeating, eating certain foods, taking medicines, or as a result of surgery.

Solutions:

Avoid foods that have caused heartburn before. Some foods commonly associated with heartburn are highly seasoned foods, greasy or fried foods, chocolate, alcohol, and beverages that contain caffeine (coffee, tea, and soft drinks).

Eat five or six smaller meals a day instead of three large meals. Decreasing the amount of food in your stomach eases digestion and reduces the chances of heartburn.

Remain standing or sitting for at least two hours after eating. If you lie down, keep your upper body raised at a 45-degree angle.

Eat your last meal several hours before going to bed.

Take an antacid one hour after meals to relieve heartburn. You can also try taking antacids before going to bed. If you take antacids frequently, tell your doctor or dietitian.

Changes in how food tastes

How food tastes often determines what you like to eat. If food begins to taste different - if it becomes too sweet, too bland, bitter, or metallic-tasting - your appetite can be affected. Medicines often cause these taste changes.

Solutions:

Brush your teeth after meals and snacks. Good oral hygiene helps control bad taste. Ask your doctor or dietitian if using a mouthwash would help.

Cold or room-temperature food might taste better.

Eat alternatives to red meat. Try turkey, chicken, fish, eggs, or dairy products such as yogurt, cheese, or cottage cheese.

Use marinades to add flavor to poultry, red meat, or fish. Fruit juice, teriyaki sauce, Italian dressing, beer, or wine will also add flavor.

Add spices, such as herbs, onions, bacon bits, or almonds to flavor plain foods.

Use strong seasonings to improve the flavor of meats and vegetables. Rosemary, oregano, basil, tarragon, or mint are good options.

Eat snacks that leave a refreshing, pleasing aftertaste: fresh fruit, chewing gum, hard candy, or cinnamon, or mint-flavored foods or beverages.

Sore mouth or throat

A sore mouth or throat can make eating difficult. Medicines or mouth infections can cause soreness.

Solutions:

Eat bland, mild-flavored foods. Spicy or salty foods can irritate soreness.

Eat lukewarm or cold foods. Hot food can irritate soreness.

Puree foods before you eat them. Most cooked foods can be pureed in a blender or food processor.

Avoid carbonated beverages or drink them only after they have gone flat. Carbonation can irritate soreness.

Drink soups or other liquids from a straw or a cup instead of a spoon to keep foods away from sore spots in your mouth.

Talk with your doctor about using an anesthetic mouthwash to help relieve discomfort.

Have your doctor examine your mouth to see whether you have a fungal infection. Such infections are treatable and often occur in patients who are ill, especially those taking steroids or antibiotics.

Avoid rough foods that might be hard to swallow, such as hard breads, toast, popcorn, raw vegetables, nuts, and seeds.

Eat soft foods that are easy to chew. Try casseroles, meat with gravy, mashed potatoes, cooked cereal, ice cream, eggs, pudding, or cottage cheese.

Eat foods that are less acidic. Try bananas, canned pears and peaches, applesauce, or fruit nectars. Avoid tomatoes, oranges, grapefruits, and pineapples.

Drink plenty of liquids all day to keep your throat moist and to help prevent dehydration. Try milk shakes, eggnog, juices, and soups.

Dryness in the mouth

Dryness in the mouth can make certain foods more difficult to eat. Fever, medicines, or mouth infections can cause dryness.

Solutions:

Drink eight or more cups of liquid each day; 10 or more cups if you are feverish.

Dunk or moisten breads, toast, cookies, or crackers in milk, hot chocolate, or coffee to soften them.

Take a drink after each bite of food to moisten your mouth and to help you swallow.

Add sauces to foods to make them softer and more moist. Try gravy, broth, sauce, or melted butter.

Eat sour candy or fruit ice to help increase saliva and moisten your mouth.

Don't use a commercial mouthwash. Commercial mouthwashes often contain alcohol that can dry your mouth. Ask your doctor or dentist about alternative mouthwash products.

Ask your doctor about artificial saliva products. These products are available by prescription.

Nausea

Nausea (an upset or "queasy" stomach) is a feeling of sickness that is sometimes accompanied by vomiting. Medicines, pain, constipation, or the flu can cause nausea. Many medicines are available to treat nausea. Ask your doctor if there is a medicine that can help you.

Solutions:

Eat dry foods when you wake up and every few hours during the day. Nausea is often worse on an empty stomach, and dry foods can relieve some of the discomfort. Try pretzels, plain crackers or cookies, dry cereal, or toast.

Drinking liquids on an empty stomach can add to the feeling of nausea. Try sipping beverages slowly during your meals or drinking 30 to 60 minutes after eating solid foods.

If the smell of food bothers you, avoid foods with unpleasant or strong odors. Eat somewhere other than the kitchen, where the odors might be strongest.

Avoid greasy, fried, or spicy foods. These foods take longer to digest and can make you feel bloated, uncomfortable, and more nauseous.

Avoid large meals and infrequent meals. The smaller and more frequent your meals and snacks are, the more comfortable you will be.

Eat foods and supplements that are high in calories and protein to maintain your nutrition when you cannot eat a lot.

It is important to replace liquids if vomiting occurs. If you can, drink eight or more cups of liquid each day. Add an additional 1/2 cup to 1 cup of liquid for each episode of vomiting.

Fresh ginger is sometimes helpful in reducing nausea. Do not eat fresh ginger if you are taking anti-coagulant (blood-thinning) medicines, such as warfarin (Coumadin®). Also do not eat fresh ginger prior to surgery.

Diarrhea

Diarrhea is an increase in either the number of stools, the amount of liquid in the stools, or both. Medicines, a reaction to certain foods, stress, and ordinary colds or flu can cause diarrhea.

Prolonged diarrhea can cause dehydration, weakness, fatigue, and weight loss. When you have diarrhea, important nutrients such as calories, protein, vitamins, water, sodium, and potassium are lost. This loss can be serious if you are already ill or trying to recover from an illness. Your doctor must know the cause of diarrhea to treat it correctly.

Try the following solutions for two days. If after that time you are still having diarrhea, call your doctor. Liquids and nutrients are lost quickly, and treatment must begin before prolonged diarrhea causes harm.

Solutions:

Drink eight or more cups of liquids per day.

Add one to two cups of liquids to the daily eight cups for every episode of loose, watery stool to replace losses.

Talk with your doctor or dietitian about increasing or decreasing the amount of fiber you eat.

Drink a variety of beverages to help replace lost liquids and nutrients. Try water, coffee, tea, iced tea, lemonade or fruit-flavored drinks, fruit or vegetable juice, broth, milk, or cream soup.

Eat soft foods that contain large amounts of liquid, such as sherbet, gelatin, yogurt, and pudding.

Use less sugar and fat. Limiting sugar and fat might decrease the amount of water in the intestine and reduce the number of episodes of diarrhea.

Ask your doctor whether adjusting your medicines might help relieve the diarrhea. Do not change your medicines without first talking to your doctor.

Don't take over-the-counter (non-prescription) drugs for diarrhea without talking to your doctor.

Constipation

Constipation occurs when bowel movements become difficult or infrequent, usually more than 48 hours apart. Constipation can be caused by medicines and by not drinking or eating enough liquids or food, and inactivity.

Solutions:

Drink eight or more cups of fluids per day, such as water, coffee, tea, juice, or flavored beverages.

Drink something hot as the first beverage in the morning, such as hot water, coffee, tea, or hot apple cider. Hot liquids might stimulate a bowel movement.

Drink 1/2 to 1 cup of prune juice in the morning to stimulate a bowel movement.

Increase the fiber in your foods. Try whole grain breads, fresh fruits, whole grain cereals, and fresh vegetables.

Emphasize fruits that stimulate the bowels, such as watermelon, plums, and other summer fruits, and avoid fruits that constipate, such as bananas.

Add two to four tablespoons of unprocessed wheat bran to foods and drink plenty of liquids. (Liquids help bran to be effective.) Try bran sprinkled over hot or cold cereal, casseroles, or mixed with applesauce, pancake batter, pudding, muffin batter, milk shakes, or cookie dough.

Activity such as walking helps normalize bowel function.

Plan trips to the bathroom immediately after meals since eating is a natural stimulus for having a bowl movement.

If constipation continues, call your doctor. Your doctor might prescribe a stool softener or laxative. Don't take any medicines, including over-the-counter (non-prescription) medicines, to treat constipation without talking to your doctor.

Swallowing problems

Weakness in the muscles of your mouth might make it difficult for you to chew and manage solid foods. A delay in the swallowing process in either your throat or pharynx (the digestive tube between the esophagus and mouth) might also make it difficult for you to swallow without coughing or choking.

Solutions:

Positioning: Sit upright at a 90-degree angle, tilt your head slightly forward, and/or remain sitting or standing upright for 45 to 60 minutes after eating a meal.

Dining environment: Minimize distractions in the area where you eat. Stay focused on the tasks of eating and drinking. Do not talk with food in your mouth.

Amount and rate: Eat slowly. Cut your food into small pieces and chew it thoroughly. Do not try to eat more than 1/2 teaspoon of your food at a time.

Swallowing: You might need to swallow two or three times per bite or sip. If food or liquid catches in your throat, cough gently or clear your throat, and swallow again before taking a breath. Repeat if necessary.

Concentrate on swallowing frequently: It might help to alternate a bite of food with a sip of liquid. If you have difficulty sucking liquid all the way up a straw, cut the straw down so there is less distance for the liquid to travel. Change the temperature and texture of liquids. (Make the liquids colder. Try carbonated beverages.)

Saliva management: Drink plenty of fluids. Periodically suck on popsicles, ice chips, lemon ice, or lemon-flavored water to increase saliva, which will increase swallowing frequency.

Difficulty chewing: If chewing is difficult or tiring, minimize (or eliminate) foods that require chewing, and eat more soft foods. Puree your foods in a blender.

Coughing: If thin liquids cause you to cough, use a liquid thickener. (Your speech pathologist can recommend one for you.) You can also substitute thin liquids with thicker liquid choices such as nectars for juices and cream soups for plain broths.

Taking medicines: Crush your pills and mix them with applesauce or pudding. Ask your pharmacist for recommendations on which pills should not be crushed and which medicines can be purchased in a liquid form.

Last reviewed by a Cleveland Clinic medical professional on 08/13/2014.

References

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Nutrition Problems and Their Solutions | Cleveland Clinic

# data[].attributes.attachment_link.description
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

# data[].attributes.attachment_link.description
Once diabetes is diagnosed, the process of accepting and learning to live with the disease can be painful.

# data[].attributes.attachment_link.readable_text
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

Each of the following sections describes a nutritional problem and suggests some possible solutions. Not all solutions will work for everyone. Choose the remedies that fit your situation.

Decreased appetite

Lack of appetite, or decreased hunger, is one of the most troublesome nutrition problems you can experience. Although it is a common problem, its cause is unknown. There are some medicines that might stimulate your appetite. Ask your doctor if such medicines would help you.

Solutions:

Eat smaller meals and snacks more frequently. Eating six or seven or eight times a day might be more easily tolerated than eating the same amount of food in three meals.

Talk to your doctor. Sometimes, poor appetite is due to depression, which can be treated. Your appetite is likely to improve after depression is treated.

Avoid non-nutritious beverages such as black coffee and tea.

Try to eat more protein and fat, and less simple sugars.

Walk or participate in light activity to stimulate your appetite.

Meal guidelines

Drink beverages after a meal instead of before or during a meal so you do not feel as full.

Plan meals to include your favorite foods.

Try eating the high-calorie foods in your meal first.

Use your imagination to increase the variety of food you're eating.

Snack guidelines

Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas, and other snack foods).

Choose high-protein and high-calorie snacks.

Dining guidelines

Make food preparation an easy task. Choose foods that are easy to prepare and eat.

Make eating a pleasurable experience, not a chore.

Liven up your meals by using colorful place settings.

Play background music during meals.

Eat with others. Invite a guest to share your meal or go out to dinner.

Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.

Weight loss

If your doctor tells you that you have lost too much weight, or if you are having difficulty maintaining a healthy weight, here are some tips:

Drink milk or try one of the "high-calorie recipes" listed below instead of drinking low-calorie beverages.

Ask your doctor or dietitian about nutritional supplements. Sometimes, supplements in the form of snacks, drinks (such as Ensure® or Boost®), or vitamins might be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.

Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese, and yogurt.

Use the "Calorie Boosters" listed below to add calories to your favorite foods.

High-calorie snacks

Ice cream

Cookies

Pudding

Cheese

Granola bars

Custard

Sandwiches

Nachos with cheese

Eggs

Crackers with peanut butter

Bagels with peanut butter or cream cheese

Cereal with half and half

Fruit or vegetables with dips

Yogurt with granola

Popcorn with margarine and parmesan cheese

Bread sticks with cheese sauce

High-calorie recipes

Chocolate Peanut Butter Shake

1/2 cup heavy whipping cream
3 tablespoons creamy peanut butter
3 tablespoons chocolate syrup
1 1/2 cups chocolate ice cream
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 1090 calories per serving.

Super Shake

1 cup whole milk
1 cup ice cream (1-2 scoops)
1 package Carnation Instant Breakfast
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 550 calories per serving.

Super Pudding

2 cups whole milk
2 tablespoons vegetable oil
1 package instant pudding
3/4 cup non-fat dry milk powder
Directions:
Blend milk and oil. Add pudding mix and mix well. Pour into dishes (1/2 cup servings).

Makes four 1/2 cup servings; 250 calories per serving.

Great Grape Slush

2 grape juice bars
1/2 cup grape juice or 7-Up
2 tablespoons corn syrup
1 tablespoon corn oil
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 490 calories per serving.

Calorie Boosters
Egg yolk or whole egg
Before cooking, add egg yolk or whole egg to foods such as meat loaf, rice pudding, or macaroni and cheese.

(To prevent illness, avoid the use of uncooked eggs.)
Non-fat powdered milk or undiluted evaporated milk
Add to beverages ( including milk) or to these foods:

Creamed soups, yogurt

Scrambled eggs, casseroles

Pudding mashed potatoes

Custard gravies

Hot cereal sauces

Cream cheese or shredded, melted, sliced, cubed or grated cheese
Add to sandwiches, snacks, casseroles, crackers, eggs, soups, toast, pasta, potatoes, rice, or vegetables, or serve as a snack.
Vegetable oils, mayonnaise, butter, margarine or sour cream
Add margarine or mayonnaise to sandwiches. Add any of these items to bread, casseroles, soups, eggs, cooked cereals, pasta, potatoes, rice, vegetables, pudding.
Peanut butter (creamy or crunchy)
Spread on bread, crackers, apples, bananas, or celery. Or add to cereal, custard, cookies, or milk shakes.
Nut "dust" (Grind any type of nuts in a blender or food processor.)
Add to puddings, gravy, mashed potatoes, casseroles, salads, yogurt cereals.
Miscellaneous foods (Limit to one serving per day.)
Add:

To:

Hot cereal

Fruit

Sweet potatoes

Winter squash, cold cereal, fruit salad

Heartburn

Heartburn can occur for many reasons, including overeating, eating certain foods, taking medicines, or as a result of surgery.

Solutions:

Avoid foods that have caused heartburn before. Some foods commonly associated with heartburn are highly seasoned foods, greasy or fried foods, chocolate, alcohol, and beverages that contain caffeine (coffee, tea, and soft drinks).

Eat five or six smaller meals a day instead of three large meals. Decreasing the amount of food in your stomach eases digestion and reduces the chances of heartburn.

Remain standing or sitting for at least two hours after eating. If you lie down, keep your upper body raised at a 45-degree angle.

Eat your last meal several hours before going to bed.

Take an antacid one hour after meals to relieve heartburn. You can also try taking antacids before going to bed. If you take antacids frequently, tell your doctor or dietitian.

Changes in how food tastes

How food tastes often determines what you like to eat. If food begins to taste different - if it becomes too sweet, too bland, bitter, or metallic-tasting - your appetite can be affected. Medicines often cause these taste changes.

Solutions:

Brush your teeth after meals and snacks. Good oral hygiene helps control bad taste. Ask your doctor or dietitian if using a mouthwash would help.

Cold or room-temperature food might taste better.

Eat alternatives to red meat. Try turkey, chicken, fish, eggs, or dairy products such as yogurt, cheese, or cottage cheese.

Use marinades to add flavor to poultry, red meat, or fish. Fruit juice, teriyaki sauce, Italian dressing, beer, or wine will also add flavor.

Add spices, such as herbs, onions, bacon bits, or almonds to flavor plain foods.

Use strong seasonings to improve the flavor of meats and vegetables. Rosemary, oregano, basil, tarragon, or mint are good options.

Eat snacks that leave a refreshing, pleasing aftertaste: fresh fruit, chewing gum, hard candy, or cinnamon, or mint-flavored foods or beverages.

Sore mouth or throat

A sore mouth or throat can make eating difficult. Medicines or mouth infections can cause soreness.

Solutions:

Eat bland, mild-flavored foods. Spicy or salty foods can irritate soreness.

Eat lukewarm or cold foods. Hot food can irritate soreness.

Puree foods before you eat them. Most cooked foods can be pureed in a blender or food processor.

Avoid carbonated beverages or drink them only after they have gone flat. Carbonation can irritate soreness.

Drink soups or other liquids from a straw or a cup instead of a spoon to keep foods away from sore spots in your mouth.

Talk with your doctor about using an anesthetic mouthwash to help relieve discomfort.

Have your doctor examine your mouth to see whether you have a fungal infection. Such infections are treatable and often occur in patients who are ill, especially those taking steroids or antibiotics.

Avoid rough foods that might be hard to swallow, such as hard breads, toast, popcorn, raw vegetables, nuts, and seeds.

Eat soft foods that are easy to chew. Try casseroles, meat with gravy, mashed potatoes, cooked cereal, ice cream, eggs, pudding, or cottage cheese.

Eat foods that are less acidic. Try bananas, canned pears and peaches, applesauce, or fruit nectars. Avoid tomatoes, oranges, grapefruits, and pineapples.

Drink plenty of liquids all day to keep your throat moist and to help prevent dehydration. Try milk shakes, eggnog, juices, and soups.

Dryness in the mouth

Dryness in the mouth can make certain foods more difficult to eat. Fever, medicines, or mouth infections can cause dryness.

Solutions:

Drink eight or more cups of liquid each day; 10 or more cups if you are feverish.

Dunk or moisten breads, toast, cookies, or crackers in milk, hot chocolate, or coffee to soften them.

Take a drink after each bite of food to moisten your mouth and to help you swallow.

Add sauces to foods to make them softer and more moist. Try gravy, broth, sauce, or melted butter.

Eat sour candy or fruit ice to help increase saliva and moisten your mouth.

Don't use a commercial mouthwash. Commercial mouthwashes often contain alcohol that can dry your mouth. Ask your doctor or dentist about alternative mouthwash products.

Ask your doctor about artificial saliva products. These products are available by prescription.

Nausea

Nausea (an upset or "queasy" stomach) is a feeling of sickness that is sometimes accompanied by vomiting. Medicines, pain, constipation, or the flu can cause nausea. Many medicines are available to treat nausea. Ask your doctor if there is a medicine that can help you.

Solutions:

Eat dry foods when you wake up and every few hours during the day. Nausea is often worse on an empty stomach, and dry foods can relieve some of the discomfort. Try pretzels, plain crackers or cookies, dry cereal, or toast.

Drinking liquids on an empty stomach can add to the feeling of nausea. Try sipping beverages slowly during your meals or drinking 30 to 60 minutes after eating solid foods.

If the smell of food bothers you, avoid foods with unpleasant or strong odors. Eat somewhere other than the kitchen, where the odors might be strongest.

Avoid greasy, fried, or spicy foods. These foods take longer to digest and can make you feel bloated, uncomfortable, and more nauseous.

Avoid large meals and infrequent meals. The smaller and more frequent your meals and snacks are, the more comfortable you will be.

Eat foods and supplements that are high in calories and protein to maintain your nutrition when you cannot eat a lot.

It is important to replace liquids if vomiting occurs. If you can, drink eight or more cups of liquid each day. Add an additional 1/2 cup to 1 cup of liquid for each episode of vomiting.

Fresh ginger is sometimes helpful in reducing nausea. Do not eat fresh ginger if you are taking anti-coagulant (blood-thinning) medicines, such as warfarin (Coumadin®). Also do not eat fresh ginger prior to surgery.

Diarrhea

Diarrhea is an increase in either the number of stools, the amount of liquid in the stools, or both. Medicines, a reaction to certain foods, stress, and ordinary colds or flu can cause diarrhea.

Prolonged diarrhea can cause dehydration, weakness, fatigue, and weight loss. When you have diarrhea, important nutrients such as calories, protein, vitamins, water, sodium, and potassium are lost. This loss can be serious if you are already ill or trying to recover from an illness. Your doctor must know the cause of diarrhea to treat it correctly.

Try the following solutions for two days. If after that time you are still having diarrhea, call your doctor. Liquids and nutrients are lost quickly, and treatment must begin before prolonged diarrhea causes harm.

Solutions:

Drink eight or more cups of liquids per day.

Add one to two cups of liquids to the daily eight cups for every episode of loose, watery stool to replace losses.

Talk with your doctor or dietitian about increasing or decreasing the amount of fiber you eat.

Drink a variety of beverages to help replace lost liquids and nutrients. Try water, coffee, tea, iced tea, lemonade or fruit-flavored drinks, fruit or vegetable juice, broth, milk, or cream soup.

Eat soft foods that contain large amounts of liquid, such as sherbet, gelatin, yogurt, and pudding.

Use less sugar and fat. Limiting sugar and fat might decrease the amount of water in the intestine and reduce the number of episodes of diarrhea.

Ask your doctor whether adjusting your medicines might help relieve the diarrhea. Do not change your medicines without first talking to your doctor.

Don't take over-the-counter (non-prescription) drugs for diarrhea without talking to your doctor.

Constipation

Constipation occurs when bowel movements become difficult or infrequent, usually more than 48 hours apart. Constipation can be caused by medicines and by not drinking or eating enough liquids or food, and inactivity.

Solutions:

Drink eight or more cups of fluids per day, such as water, coffee, tea, juice, or flavored beverages.

Drink something hot as the first beverage in the morning, such as hot water, coffee, tea, or hot apple cider. Hot liquids might stimulate a bowel movement.

Drink 1/2 to 1 cup of prune juice in the morning to stimulate a bowel movement.

Increase the fiber in your foods. Try whole grain breads, fresh fruits, whole grain cereals, and fresh vegetables.

Emphasize fruits that stimulate the bowels, such as watermelon, plums, and other summer fruits, and avoid fruits that constipate, such as bananas.

Add two to four tablespoons of unprocessed wheat bran to foods and drink plenty of liquids. (Liquids help bran to be effective.) Try bran sprinkled over hot or cold cereal, casseroles, or mixed with applesauce, pancake batter, pudding, muffin batter, milk shakes, or cookie dough.

Activity such as walking helps normalize bowel function.

Plan trips to the bathroom immediately after meals since eating is a natural stimulus for having a bowl movement.

If constipation continues, call your doctor. Your doctor might prescribe a stool softener or laxative. Don't take any medicines, including over-the-counter (non-prescription) medicines, to treat constipation without talking to your doctor.

Swallowing problems

Weakness in the muscles of your mouth might make it difficult for you to chew and manage solid foods. A delay in the swallowing process in either your throat or pharynx (the digestive tube between the esophagus and mouth) might also make it difficult for you to swallow without coughing or choking.

Solutions:

Positioning: Sit upright at a 90-degree angle, tilt your head slightly forward, and/or remain sitting or standing upright for 45 to 60 minutes after eating a meal.

Dining environment: Minimize distractions in the area where you eat. Stay focused on the tasks of eating and drinking. Do not talk with food in your mouth.

Amount and rate: Eat slowly. Cut your food into small pieces and chew it thoroughly. Do not try to eat more than 1/2 teaspoon of your food at a time.

Swallowing: You might need to swallow two or three times per bite or sip. If food or liquid catches in your throat, cough gently or clear your throat, and swallow again before taking a breath. Repeat if necessary.

Concentrate on swallowing frequently: It might help to alternate a bite of food with a sip of liquid. If you have difficulty sucking liquid all the way up a straw, cut the straw down so there is less distance for the liquid to travel. Change the temperature and texture of liquids. (Make the liquids colder. Try carbonated beverages.)

Saliva management: Drink plenty of fluids. Periodically suck on popsicles, ice chips, lemon ice, or lemon-flavored water to increase saliva, which will increase swallowing frequency.

Difficulty chewing: If chewing is difficult or tiring, minimize (or eliminate) foods that require chewing, and eat more soft foods. Puree your foods in a blender.

Coughing: If thin liquids cause you to cough, use a liquid thickener. (Your speech pathologist can recommend one for you.) You can also substitute thin liquids with thicker liquid choices such as nectars for juices and cream soups for plain broths.

Taking medicines: Crush your pills and mix them with applesauce or pudding. Ask your pharmacist for recommendations on which pills should not be crushed and which medicines can be purchased in a liquid form.

Last reviewed by a Cleveland Clinic medical professional on 08/13/2014.

References

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

# data[].attributes.attachment_link.title
Nutrition Problems and Their Solutions | Cleveland Clinic

# data[].attributes.attachment_link.description
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

# data[].attributes.attachment_link.readable_text
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

Each of the following sections describes a nutritional problem and suggests some possible solutions. Not all solutions will work for everyone. Choose the remedies that fit your situation.

Decreased appetite

Lack of appetite, or decreased hunger, is one of the most troublesome nutrition problems you can experience. Although it is a common problem, its cause is unknown. There are some medicines that might stimulate your appetite. Ask your doctor if such medicines would help you.

Solutions:

Eat smaller meals and snacks more frequently. Eating six or seven or eight times a day might be more easily tolerated than eating the same amount of food in three meals.

Talk to your doctor. Sometimes, poor appetite is due to depression, which can be treated. Your appetite is likely to improve after depression is treated.

Avoid non-nutritious beverages such as black coffee and tea.

Try to eat more protein and fat, and less simple sugars.

Walk or participate in light activity to stimulate your appetite.

Meal guidelines

Drink beverages after a meal instead of before or during a meal so you do not feel as full.

Plan meals to include your favorite foods.

Try eating the high-calorie foods in your meal first.

Use your imagination to increase the variety of food you're eating.

Snack guidelines

Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas, and other snack foods).

Choose high-protein and high-calorie snacks.

Dining guidelines

Make food preparation an easy task. Choose foods that are easy to prepare and eat.

Make eating a pleasurable experience, not a chore.

Liven up your meals by using colorful place settings.

Play background music during meals.

Eat with others. Invite a guest to share your meal or go out to dinner.

Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.

Weight loss

If your doctor tells you that you have lost too much weight, or if you are having difficulty maintaining a healthy weight, here are some tips:

Drink milk or try one of the "high-calorie recipes" listed below instead of drinking low-calorie beverages.

Ask your doctor or dietitian about nutritional supplements. Sometimes, supplements in the form of snacks, drinks (such as Ensure® or Boost®), or vitamins might be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.

Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese, and yogurt.

Use the "Calorie Boosters" listed below to add calories to your favorite foods.

High-calorie snacks

Ice cream

Cookies

Pudding

Cheese

Granola bars

Custard

Sandwiches

Nachos with cheese

Eggs

Crackers with peanut butter

Bagels with peanut butter or cream cheese

Cereal with half and half

Fruit or vegetables with dips

Yogurt with granola

Popcorn with margarine and parmesan cheese

Bread sticks with cheese sauce

High-calorie recipes

Chocolate Peanut Butter Shake

1/2 cup heavy whipping cream
3 tablespoons creamy peanut butter
3 tablespoons chocolate syrup
1 1/2 cups chocolate ice cream
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 1090 calories per serving.

Super Shake

1 cup whole milk
1 cup ice cream (1-2 scoops)
1 package Carnation Instant Breakfast
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 550 calories per serving.

Super Pudding

2 cups whole milk
2 tablespoons vegetable oil
1 package instant pudding
3/4 cup non-fat dry milk powder
Directions:
Blend milk and oil. Add pudding mix and mix well. Pour into dishes (1/2 cup servings).

Makes four 1/2 cup servings; 250 calories per serving.

Great Grape Slush

2 grape juice bars
1/2 cup grape juice or 7-Up
2 tablespoons corn syrup
1 tablespoon corn oil
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 490 calories per serving.

Calorie Boosters
Egg yolk or whole egg
Before cooking, add egg yolk or whole egg to foods such as meat loaf, rice pudding, or macaroni and cheese.

(To prevent illness, avoid the use of uncooked eggs.)
Non-fat powdered milk or undiluted evaporated milk
Add to beverages ( including milk) or to these foods:

Creamed soups, yogurt

Scrambled eggs, casseroles

Pudding mashed potatoes

Custard gravies

Hot cereal sauces

Cream cheese or shredded, melted, sliced, cubed or grated cheese
Add to sandwiches, snacks, casseroles, crackers, eggs, soups, toast, pasta, potatoes, rice, or vegetables, or serve as a snack.
Vegetable oils, mayonnaise, butter, margarine or sour cream
Add margarine or mayonnaise to sandwiches. Add any of these items to bread, casseroles, soups, eggs, cooked cereals, pasta, potatoes, rice, vegetables, pudding.
Peanut butter (creamy or crunchy)
Spread on bread, crackers, apples, bananas, or celery. Or add to cereal, custard, cookies, or milk shakes.
Nut "dust" (Grind any type of nuts in a blender or food processor.)
Add to puddings, gravy, mashed potatoes, casseroles, salads, yogurt cereals.
Miscellaneous foods (Limit to one serving per day.)
Add:

To:

Hot cereal

Fruit

Sweet potatoes

Winter squash, cold cereal, fruit salad

Heartburn

Heartburn can occur for many reasons, including overeating, eating certain foods, taking medicines, or as a result of surgery.

Solutions:

Avoid foods that have caused heartburn before. Some foods commonly associated with heartburn are highly seasoned foods, greasy or fried foods, chocolate, alcohol, and beverages that contain caffeine (coffee, tea, and soft drinks).

Eat five or six smaller meals a day instead of three large meals. Decreasing the amount of food in your stomach eases digestion and reduces the chances of heartburn.

Remain standing or sitting for at least two hours after eating. If you lie down, keep your upper body raised at a 45-degree angle.

Eat your last meal several hours before going to bed.

Take an antacid one hour after meals to relieve heartburn. You can also try taking antacids before going to bed. If you take antacids frequently, tell your doctor or dietitian.

Changes in how food tastes

How food tastes often determines what you like to eat. If food begins to taste different - if it becomes too sweet, too bland, bitter, or metallic-tasting - your appetite can be affected. Medicines often cause these taste changes.

Solutions:

Brush your teeth after meals and snacks. Good oral hygiene helps control bad taste. Ask your doctor or dietitian if using a mouthwash would help.

Cold or room-temperature food might taste better.

Eat alternatives to red meat. Try turkey, chicken, fish, eggs, or dairy products such as yogurt, cheese, or cottage cheese.

Use marinades to add flavor to poultry, red meat, or fish. Fruit juice, teriyaki sauce, Italian dressing, beer, or wine will also add flavor.

Add spices, such as herbs, onions, bacon bits, or almonds to flavor plain foods.

Use strong seasonings to improve the flavor of meats and vegetables. Rosemary, oregano, basil, tarragon, or mint are good options.

Eat snacks that leave a refreshing, pleasing aftertaste: fresh fruit, chewing gum, hard candy, or cinnamon, or mint-flavored foods or beverages.

Sore mouth or throat

A sore mouth or throat can make eating difficult. Medicines or mouth infections can cause soreness.

Solutions:

Eat bland, mild-flavored foods. Spicy or salty foods can irritate soreness.

Eat lukewarm or cold foods. Hot food can irritate soreness.

Puree foods before you eat them. Most cooked foods can be pureed in a blender or food processor.

Avoid carbonated beverages or drink them only after they have gone flat. Carbonation can irritate soreness.

Drink soups or other liquids from a straw or a cup instead of a spoon to keep foods away from sore spots in your mouth.

Talk with your doctor about using an anesthetic mouthwash to help relieve discomfort.

Have your doctor examine your mouth to see whether you have a fungal infection. Such infections are treatable and often occur in patients who are ill, especially those taking steroids or antibiotics.

Avoid rough foods that might be hard to swallow, such as hard breads, toast, popcorn, raw vegetables, nuts, and seeds.

Eat soft foods that are easy to chew. Try casseroles, meat with gravy, mashed potatoes, cooked cereal, ice cream, eggs, pudding, or cottage cheese.

Eat foods that are less acidic. Try bananas, canned pears and peaches, applesauce, or fruit nectars. Avoid tomatoes, oranges, grapefruits, and pineapples.

Drink plenty of liquids all day to keep your throat moist and to help prevent dehydration. Try milk shakes, eggnog, juices, and soups.

Dryness in the mouth

Dryness in the mouth can make certain foods more difficult to eat. Fever, medicines, or mouth infections can cause dryness.

Solutions:

Drink eight or more cups of liquid each day; 10 or more cups if you are feverish.

Dunk or moisten breads, toast, cookies, or crackers in milk, hot chocolate, or coffee to soften them.

Take a drink after each bite of food to moisten your mouth and to help you swallow.

Add sauces to foods to make them softer and more moist. Try gravy, broth, sauce, or melted butter.

Eat sour candy or fruit ice to help increase saliva and moisten your mouth.

Don't use a commercial mouthwash. Commercial mouthwashes often contain alcohol that can dry your mouth. Ask your doctor or dentist about alternative mouthwash products.

Ask your doctor about artificial saliva products. These products are available by prescription.

Nausea

Nausea (an upset or "queasy" stomach) is a feeling of sickness that is sometimes accompanied by vomiting. Medicines, pain, constipation, or the flu can cause nausea. Many medicines are available to treat nausea. Ask your doctor if there is a medicine that can help you.

Solutions:

Eat dry foods when you wake up and every few hours during the day. Nausea is often worse on an empty stomach, and dry foods can relieve some of the discomfort. Try pretzels, plain crackers or cookies, dry cereal, or toast.

Drinking liquids on an empty stomach can add to the feeling of nausea. Try sipping beverages slowly during your meals or drinking 30 to 60 minutes after eating solid foods.

If the smell of food bothers you, avoid foods with unpleasant or strong odors. Eat somewhere other than the kitchen, where the odors might be strongest.

Avoid greasy, fried, or spicy foods. These foods take longer to digest and can make you feel bloated, uncomfortable, and more nauseous.

Avoid large meals and infrequent meals. The smaller and more frequent your meals and snacks are, the more comfortable you will be.

Eat foods and supplements that are high in calories and protein to maintain your nutrition when you cannot eat a lot.

It is important to replace liquids if vomiting occurs. If you can, drink eight or more cups of liquid each day. Add an additional 1/2 cup to 1 cup of liquid for each episode of vomiting.

Fresh ginger is sometimes helpful in reducing nausea. Do not eat fresh ginger if you are taking anti-coagulant (blood-thinning) medicines, such as warfarin (Coumadin®). Also do not eat fresh ginger prior to surgery.

Diarrhea

Diarrhea is an increase in either the number of stools, the amount of liquid in the stools, or both. Medicines, a reaction to certain foods, stress, and ordinary colds or flu can cause diarrhea.

Prolonged diarrhea can cause dehydration, weakness, fatigue, and weight loss. When you have diarrhea, important nutrients such as calories, protein, vitamins, water, sodium, and potassium are lost. This loss can be serious if you are already ill or trying to recover from an illness. Your doctor must know the cause of diarrhea to treat it correctly.

Try the following solutions for two days. If after that time you are still having diarrhea, call your doctor. Liquids and nutrients are lost quickly, and treatment must begin before prolonged diarrhea causes harm.

Solutions:

Drink eight or more cups of liquids per day.

Add one to two cups of liquids to the daily eight cups for every episode of loose, watery stool to replace losses.

Talk with your doctor or dietitian about increasing or decreasing the amount of fiber you eat.

Drink a variety of beverages to help replace lost liquids and nutrients. Try water, coffee, tea, iced tea, lemonade or fruit-flavored drinks, fruit or vegetable juice, broth, milk, or cream soup.

Eat soft foods that contain large amounts of liquid, such as sherbet, gelatin, yogurt, and pudding.

Use less sugar and fat. Limiting sugar and fat might decrease the amount of water in the intestine and reduce the number of episodes of diarrhea.

Ask your doctor whether adjusting your medicines might help relieve the diarrhea. Do not change your medicines without first talking to your doctor.

Don't take over-the-counter (non-prescription) drugs for diarrhea without talking to your doctor.

Constipation

Constipation occurs when bowel movements become difficult or infrequent, usually more than 48 hours apart. Constipation can be caused by medicines and by not drinking or eating enough liquids or food, and inactivity.

Solutions:

Drink eight or more cups of fluids per day, such as water, coffee, tea, juice, or flavored beverages.

Drink something hot as the first beverage in the morning, such as hot water, coffee, tea, or hot apple cider. Hot liquids might stimulate a bowel movement.

Drink 1/2 to 1 cup of prune juice in the morning to stimulate a bowel movement.

Increase the fiber in your foods. Try whole grain breads, fresh fruits, whole grain cereals, and fresh vegetables.

Emphasize fruits that stimulate the bowels, such as watermelon, plums, and other summer fruits, and avoid fruits that constipate, such as bananas.

Add two to four tablespoons of unprocessed wheat bran to foods and drink plenty of liquids. (Liquids help bran to be effective.) Try bran sprinkled over hot or cold cereal, casseroles, or mixed with applesauce, pancake batter, pudding, muffin batter, milk shakes, or cookie dough.

Activity such as walking helps normalize bowel function.

Plan trips to the bathroom immediately after meals since eating is a natural stimulus for having a bowl movement.

If constipation continues, call your doctor. Your doctor might prescribe a stool softener or laxative. Don't take any medicines, including over-the-counter (non-prescription) medicines, to treat constipation without talking to your doctor.

Swallowing problems

Weakness in the muscles of your mouth might make it difficult for you to chew and manage solid foods. A delay in the swallowing process in either your throat or pharynx (the digestive tube between the esophagus and mouth) might also make it difficult for you to swallow without coughing or choking.

Solutions:

Positioning: Sit upright at a 90-degree angle, tilt your head slightly forward, and/or remain sitting or standing upright for 45 to 60 minutes after eating a meal.

Dining environment: Minimize distractions in the area where you eat. Stay focused on the tasks of eating and drinking. Do not talk with food in your mouth.

Amount and rate: Eat slowly. Cut your food into small pieces and chew it thoroughly. Do not try to eat more than 1/2 teaspoon of your food at a time.

Swallowing: You might need to swallow two or three times per bite or sip. If food or liquid catches in your throat, cough gently or clear your throat, and swallow again before taking a breath. Repeat if necessary.

Concentrate on swallowing frequently: It might help to alternate a bite of food with a sip of liquid. If you have difficulty sucking liquid all the way up a straw, cut the straw down so there is less distance for the liquid to travel. Change the temperature and texture of liquids. (Make the liquids colder. Try carbonated beverages.)

Saliva management: Drink plenty of fluids. Periodically suck on popsicles, ice chips, lemon ice, or lemon-flavored water to increase saliva, which will increase swallowing frequency.

Difficulty chewing: If chewing is difficult or tiring, minimize (or eliminate) foods that require chewing, and eat more soft foods. Puree your foods in a blender.

Coughing: If thin liquids cause you to cough, use a liquid thickener. (Your speech pathologist can recommend one for you.) You can also substitute thin liquids with thicker liquid choices such as nectars for juices and cream soups for plain broths.

Taking medicines: Crush your pills and mix them with applesauce or pudding. Ask your pharmacist for recommendations on which pills should not be crushed and which medicines can be purchased in a liquid form.

Last reviewed by a Cleveland Clinic medical professional on 08/13/2014.

References

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

# data[].attributes.attachment_link.title
Nutrition Problems and Their Solutions | Cleveland Clinic

# data[].attributes.attachment_link.description
A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

# data[].attributes.attachment_link.description
Healthy Food Pyramid updated their cover photo.

# data[].attributes.attachment_link.readable_text
Who doesn't love to eat tasty food every day? But while enjoying the tasty food, people forget the quality of their meals. Different foods contain various types of healthy and unhealthy fats, so you need to choose the food options that are good for your body.

When ordering food in a restaurant, most people think about the taste of their meal and not the actual nutritional value of the food coming their way. You should be aware of healthy and unhealthy food choices.

But still, if you give preference to the taste and neglect the nutritional value, you're asking for trouble or a health risk. This is because unhealthy food options like junk food may be too delicious but it contains bad fats that will adversely affect your overall health in the long run.

Before finding out the reason why some foods are considered healthy and others unhealthy, let's find out what is healthy food and unhealthy food.

What are Healthy Foods?

Healthy foods are considered to be the food items that are rich in nutrition and have a beneficial effect on our overall health. Healthy food includes many organic food options like natural food, whole foods, etc.

Nutrition is essential for every individual. If you want to stay fit, healthy, and strong, eating well is crucial, besides being physically active, to maintain a healthy weight.

Healthy eating is usually referred to as eating clean meals that provide nutrients and are important to give you energy, maintain health, and make you feel good.

What are Unhealthy Foods?

Unhealthy foods can be described as foods that have less nutritional value and are high in fat, sugar, and calories. Such food may be high in protein but your body needs a certain amount of protein - not in excess.

If a food item is not helping you maintain a healthy weight, it's considered unhealthy. For instance, some unhealthy foods include high tropical oils and salt, low fiber content, low vitamins, unhealthy fats, etc.

Mostly, unhealthy foods contain processed items like snacks and fast foods, which are low in essential nutrients that our body requires for healthy living.

Why are certain foods unhealthy?

Food becomes unhealthy due to its preparation method. If there is a high amount of sugar, fat, and sodium in food, it's not good for your health.

According to the American Heart Association, one must keep their consumption of saturated fat lower than 7% and consume trans-fat below 1% in daily calorie intake.

What is the difference between healthy and unhealthy foods?

Now that you know what makes a food healthy and unhealthy, let's find out the basic difference between healthy and unhealthy food based on different factors, such as:

Energy

Generally, healthy food helps in providing more energy to your body so that you can work all day long without feeling exhausted. Some high energy foods are fresh fruits, green leafy vegetables, sprouts, raw nuts, honey, yogurt, etc. On the other hand, unhealthy foods are low in energy and high in fat content.

Some unhealthy food options are fried chips, burgers, pizza, fried meat, etc. If you consume healthy foods, the problem of fatigue, headaches, depression, joint pain, etc. could get resolved, whereas the unhealthy foods invite obesity, diabetes, cardiovascular diseases (CVD) and other chronic diseases.

Taste

Many people avoid eating healthy, nutritional food because they don't find it tasteful. On the other hand, unhealthy foods are available in various varieties and are tasty as well. So, you are tempted to eat cheeseburgers, pizza, or more unhealthy foods because of their delicious taste.

User consumption

According to a research-based study, over 92% of people choose unhealthy food options but only 8% of participants preferred healthy food in their daily life.

So, after looking at this huge percentage difference, you can figure out why most of the population across the globe are suffering from unwanted health conditions even at a very young age.

Here's the list of healthy and unhealthy food

Let's find out which food you must eat and which ones to avoid, according to the following healthy and unhealthy food list:

Conclusion

By the aforementioned differences, you can spot the difference between healthy food and unhealthy food to make better food choices for yourself and your family.

Even if you go out to a restaurant with your family or friends, it's best to order healthy food options based on factors like calorie content, low fat, nutrients, etc.

Amritsr Restaurant in Dubai has been serving various healthy Indian food recipes to the patrons. You must try their scrumptious and healthy food to enjoy tasty meals that have high nutritional value as well.

FAQs on Healthy and Unhealthy Food:

1. Why is unhealthy food bad for you?

If you eat junk food daily, you're likely to be obese and more vulnerable to chronic diseases such as type 2 diabetes, cardiovascular disease, fatty liver disease, and certain types of cancers.

Some major harmful effects of eating unhealthy food are that it causes learning or memory issues, increases vulnerability to dementia, reduces control on appetite, and makes you impatient due to uncontrollable cravings.

2. What are the benefits of eating healthy?

Having a healthy diet high in vegetables, fruits, low-fat dairy products, and whole grains can reduce the risk of heart diseases and other health issues by maintaining your normal cholesterol levels and blood pressure.

Healthy eating includes the consumption of food that is high in nutrients and helps you maintain your overall health while keeping your body high in energy. Some essential nutrients in a healthy diet are carbohydrates, proteins, good fat, vitamins, minerals, etc.

3. What are healthy and unhealthy fats?

Here's what you need to know about healthy and unhealthy fats:
Polyunsaturated and monounsaturated fats are considered "good fats" due to their overall health benefits.

These fats also help in reducing the risk of heart diseases, stroke, etc, as they decrease bad LDL (low-density lipoprotein) cholesterol levels and increase good HDL (high-density lipoprotein) levels.

Saturated and Trans fats are unhealthy fats, as they can increase your HDL and LDL cholesterol levels while putting your body at the risk of getting various cardiovascular diseases.

4. What are the examples of unhealthy fats?

Here are two main types of unhealthy fats:

Saturated fat: This fat type comes majorly from animal food sources, such as red meat, full-fat dairy, poultry, etc.

Trans fat: This fat type comes in certain foods in small portions. Some food items that contain trans fat are frozen pizza, microwave popcorn, and baked items like cookies, pies, cakes, etc.

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How to Differentiate Between Healthy and Unhealthy Foods? - Amritsr

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Who doesn't love to eat tasty food every day? But while enjoying the tasty food, people forget the quality of their meals. Different foods contain various types of healthy and unhealthy fats, so you need to choose the food options that are good for your body.

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A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

Each of the following sections describes a nutritional problem and suggests some possible solutions. Not all solutions will work for everyone. Choose the remedies that fit your situation.

Decreased appetite

Lack of appetite, or decreased hunger, is one of the most troublesome nutrition problems you can experience. Although it is a common problem, its cause is unknown. There are some medicines that might stimulate your appetite. Ask your doctor if such medicines would help you.

Solutions:

Eat smaller meals and snacks more frequently. Eating six or seven or eight times a day might be more easily tolerated than eating the same amount of food in three meals.

Talk to your doctor. Sometimes, poor appetite is due to depression, which can be treated. Your appetite is likely to improve after depression is treated.

Avoid non-nutritious beverages such as black coffee and tea.

Try to eat more protein and fat, and less simple sugars.

Walk or participate in light activity to stimulate your appetite.

Meal guidelines

Drink beverages after a meal instead of before or during a meal so you do not feel as full.

Plan meals to include your favorite foods.

Try eating the high-calorie foods in your meal first.

Use your imagination to increase the variety of food you're eating.

Snack guidelines

Don't waste your energy eating foods that provide little or no nutritional value (such as potato chips, candy bars, colas, and other snack foods).

Choose high-protein and high-calorie snacks.

Dining guidelines

Make food preparation an easy task. Choose foods that are easy to prepare and eat.

Make eating a pleasurable experience, not a chore.

Liven up your meals by using colorful place settings.

Play background music during meals.

Eat with others. Invite a guest to share your meal or go out to dinner.

Use colorful garnishes such as parsley and red or yellow peppers to make food look more appealing and appetizing.

Weight loss

If your doctor tells you that you have lost too much weight, or if you are having difficulty maintaining a healthy weight, here are some tips:

Drink milk or try one of the "high-calorie recipes" listed below instead of drinking low-calorie beverages.

Ask your doctor or dietitian about nutritional supplements. Sometimes, supplements in the form of snacks, drinks (such as Ensure® or Boost®), or vitamins might be prescribed to eat between meals. These supplements help you increase your calories and get the right amount of nutrients every day. Note: Do not use supplements in place of your meals.

Avoid low-fat or low-calorie products unless you have been given other dietary guidelines. Use whole milk, whole milk cheese, and yogurt.

Use the "Calorie Boosters" listed below to add calories to your favorite foods.

High-calorie snacks

Ice cream

Cookies

Pudding

Cheese

Granola bars

Custard

Sandwiches

Nachos with cheese

Eggs

Crackers with peanut butter

Bagels with peanut butter or cream cheese

Cereal with half and half

Fruit or vegetables with dips

Yogurt with granola

Popcorn with margarine and parmesan cheese

Bread sticks with cheese sauce

High-calorie recipes

Chocolate Peanut Butter Shake

1/2 cup heavy whipping cream
3 tablespoons creamy peanut butter
3 tablespoons chocolate syrup
1 1/2 cups chocolate ice cream
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 1090 calories per serving.

Super Shake

1 cup whole milk
1 cup ice cream (1-2 scoops)
1 package Carnation Instant Breakfast
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 550 calories per serving.

Super Pudding

2 cups whole milk
2 tablespoons vegetable oil
1 package instant pudding
3/4 cup non-fat dry milk powder
Directions:
Blend milk and oil. Add pudding mix and mix well. Pour into dishes (1/2 cup servings).

Makes four 1/2 cup servings; 250 calories per serving.

Great Grape Slush

2 grape juice bars
1/2 cup grape juice or 7-Up
2 tablespoons corn syrup
1 tablespoon corn oil
Directions:
Put all ingredients into a blender. Mix well.

Makes one serving; 490 calories per serving.

Calorie Boosters
Egg yolk or whole egg
Before cooking, add egg yolk or whole egg to foods such as meat loaf, rice pudding, or macaroni and cheese.

(To prevent illness, avoid the use of uncooked eggs.)
Non-fat powdered milk or undiluted evaporated milk
Add to beverages ( including milk) or to these foods:

Creamed soups, yogurt

Scrambled eggs, casseroles

Pudding mashed potatoes

Custard gravies

Hot cereal sauces

Cream cheese or shredded, melted, sliced, cubed or grated cheese
Add to sandwiches, snacks, casseroles, crackers, eggs, soups, toast, pasta, potatoes, rice, or vegetables, or serve as a snack.
Vegetable oils, mayonnaise, butter, margarine or sour cream
Add margarine or mayonnaise to sandwiches. Add any of these items to bread, casseroles, soups, eggs, cooked cereals, pasta, potatoes, rice, vegetables, pudding.
Peanut butter (creamy or crunchy)
Spread on bread, crackers, apples, bananas, or celery. Or add to cereal, custard, cookies, or milk shakes.
Nut "dust" (Grind any type of nuts in a blender or food processor.)
Add to puddings, gravy, mashed potatoes, casseroles, salads, yogurt cereals.
Miscellaneous foods (Limit to one serving per day.)
Add:

To:

Hot cereal

Fruit

Sweet potatoes

Winter squash, cold cereal, fruit salad

Heartburn

Heartburn can occur for many reasons, including overeating, eating certain foods, taking medicines, or as a result of surgery.

Solutions:

Avoid foods that have caused heartburn before. Some foods commonly associated with heartburn are highly seasoned foods, greasy or fried foods, chocolate, alcohol, and beverages that contain caffeine (coffee, tea, and soft drinks).

Eat five or six smaller meals a day instead of three large meals. Decreasing the amount of food in your stomach eases digestion and reduces the chances of heartburn.

Remain standing or sitting for at least two hours after eating. If you lie down, keep your upper body raised at a 45-degree angle.

Eat your last meal several hours before going to bed.

Take an antacid one hour after meals to relieve heartburn. You can also try taking antacids before going to bed. If you take antacids frequently, tell your doctor or dietitian.

Changes in how food tastes

How food tastes often determines what you like to eat. If food begins to taste different - if it becomes too sweet, too bland, bitter, or metallic-tasting - your appetite can be affected. Medicines often cause these taste changes.

Solutions:

Brush your teeth after meals and snacks. Good oral hygiene helps control bad taste. Ask your doctor or dietitian if using a mouthwash would help.

Cold or room-temperature food might taste better.

Eat alternatives to red meat. Try turkey, chicken, fish, eggs, or dairy products such as yogurt, cheese, or cottage cheese.

Use marinades to add flavor to poultry, red meat, or fish. Fruit juice, teriyaki sauce, Italian dressing, beer, or wine will also add flavor.

Add spices, such as herbs, onions, bacon bits, or almonds to flavor plain foods.

Use strong seasonings to improve the flavor of meats and vegetables. Rosemary, oregano, basil, tarragon, or mint are good options.

Eat snacks that leave a refreshing, pleasing aftertaste: fresh fruit, chewing gum, hard candy, or cinnamon, or mint-flavored foods or beverages.

Sore mouth or throat

A sore mouth or throat can make eating difficult. Medicines or mouth infections can cause soreness.

Solutions:

Eat bland, mild-flavored foods. Spicy or salty foods can irritate soreness.

Eat lukewarm or cold foods. Hot food can irritate soreness.

Puree foods before you eat them. Most cooked foods can be pureed in a blender or food processor.

Avoid carbonated beverages or drink them only after they have gone flat. Carbonation can irritate soreness.

Drink soups or other liquids from a straw or a cup instead of a spoon to keep foods away from sore spots in your mouth.

Talk with your doctor about using an anesthetic mouthwash to help relieve discomfort.

Have your doctor examine your mouth to see whether you have a fungal infection. Such infections are treatable and often occur in patients who are ill, especially those taking steroids or antibiotics.

Avoid rough foods that might be hard to swallow, such as hard breads, toast, popcorn, raw vegetables, nuts, and seeds.

Eat soft foods that are easy to chew. Try casseroles, meat with gravy, mashed potatoes, cooked cereal, ice cream, eggs, pudding, or cottage cheese.

Eat foods that are less acidic. Try bananas, canned pears and peaches, applesauce, or fruit nectars. Avoid tomatoes, oranges, grapefruits, and pineapples.

Drink plenty of liquids all day to keep your throat moist and to help prevent dehydration. Try milk shakes, eggnog, juices, and soups.

Dryness in the mouth

Dryness in the mouth can make certain foods more difficult to eat. Fever, medicines, or mouth infections can cause dryness.

Solutions:

Drink eight or more cups of liquid each day; 10 or more cups if you are feverish.

Dunk or moisten breads, toast, cookies, or crackers in milk, hot chocolate, or coffee to soften them.

Take a drink after each bite of food to moisten your mouth and to help you swallow.

Add sauces to foods to make them softer and more moist. Try gravy, broth, sauce, or melted butter.

Eat sour candy or fruit ice to help increase saliva and moisten your mouth.

Don't use a commercial mouthwash. Commercial mouthwashes often contain alcohol that can dry your mouth. Ask your doctor or dentist about alternative mouthwash products.

Ask your doctor about artificial saliva products. These products are available by prescription.

Nausea

Nausea (an upset or "queasy" stomach) is a feeling of sickness that is sometimes accompanied by vomiting. Medicines, pain, constipation, or the flu can cause nausea. Many medicines are available to treat nausea. Ask your doctor if there is a medicine that can help you.

Solutions:

Eat dry foods when you wake up and every few hours during the day. Nausea is often worse on an empty stomach, and dry foods can relieve some of the discomfort. Try pretzels, plain crackers or cookies, dry cereal, or toast.

Drinking liquids on an empty stomach can add to the feeling of nausea. Try sipping beverages slowly during your meals or drinking 30 to 60 minutes after eating solid foods.

If the smell of food bothers you, avoid foods with unpleasant or strong odors. Eat somewhere other than the kitchen, where the odors might be strongest.

Avoid greasy, fried, or spicy foods. These foods take longer to digest and can make you feel bloated, uncomfortable, and more nauseous.

Avoid large meals and infrequent meals. The smaller and more frequent your meals and snacks are, the more comfortable you will be.

Eat foods and supplements that are high in calories and protein to maintain your nutrition when you cannot eat a lot.

It is important to replace liquids if vomiting occurs. If you can, drink eight or more cups of liquid each day. Add an additional 1/2 cup to 1 cup of liquid for each episode of vomiting.

Fresh ginger is sometimes helpful in reducing nausea. Do not eat fresh ginger if you are taking anti-coagulant (blood-thinning) medicines, such as warfarin (Coumadin®). Also do not eat fresh ginger prior to surgery.

Diarrhea

Diarrhea is an increase in either the number of stools, the amount of liquid in the stools, or both. Medicines, a reaction to certain foods, stress, and ordinary colds or flu can cause diarrhea.

Prolonged diarrhea can cause dehydration, weakness, fatigue, and weight loss. When you have diarrhea, important nutrients such as calories, protein, vitamins, water, sodium, and potassium are lost. This loss can be serious if you are already ill or trying to recover from an illness. Your doctor must know the cause of diarrhea to treat it correctly.

Try the following solutions for two days. If after that time you are still having diarrhea, call your doctor. Liquids and nutrients are lost quickly, and treatment must begin before prolonged diarrhea causes harm.

Solutions:

Drink eight or more cups of liquids per day.

Add one to two cups of liquids to the daily eight cups for every episode of loose, watery stool to replace losses.

Talk with your doctor or dietitian about increasing or decreasing the amount of fiber you eat.

Drink a variety of beverages to help replace lost liquids and nutrients. Try water, coffee, tea, iced tea, lemonade or fruit-flavored drinks, fruit or vegetable juice, broth, milk, or cream soup.

Eat soft foods that contain large amounts of liquid, such as sherbet, gelatin, yogurt, and pudding.

Use less sugar and fat. Limiting sugar and fat might decrease the amount of water in the intestine and reduce the number of episodes of diarrhea.

Ask your doctor whether adjusting your medicines might help relieve the diarrhea. Do not change your medicines without first talking to your doctor.

Don't take over-the-counter (non-prescription) drugs for diarrhea without talking to your doctor.

Constipation

Constipation occurs when bowel movements become difficult or infrequent, usually more than 48 hours apart. Constipation can be caused by medicines and by not drinking or eating enough liquids or food, and inactivity.

Solutions:

Drink eight or more cups of fluids per day, such as water, coffee, tea, juice, or flavored beverages.

Drink something hot as the first beverage in the morning, such as hot water, coffee, tea, or hot apple cider. Hot liquids might stimulate a bowel movement.

Drink 1/2 to 1 cup of prune juice in the morning to stimulate a bowel movement.

Increase the fiber in your foods. Try whole grain breads, fresh fruits, whole grain cereals, and fresh vegetables.

Emphasize fruits that stimulate the bowels, such as watermelon, plums, and other summer fruits, and avoid fruits that constipate, such as bananas.

Add two to four tablespoons of unprocessed wheat bran to foods and drink plenty of liquids. (Liquids help bran to be effective.) Try bran sprinkled over hot or cold cereal, casseroles, or mixed with applesauce, pancake batter, pudding, muffin batter, milk shakes, or cookie dough.

Activity such as walking helps normalize bowel function.

Plan trips to the bathroom immediately after meals since eating is a natural stimulus for having a bowl movement.

If constipation continues, call your doctor. Your doctor might prescribe a stool softener or laxative. Don't take any medicines, including over-the-counter (non-prescription) medicines, to treat constipation without talking to your doctor.

Swallowing problems

Weakness in the muscles of your mouth might make it difficult for you to chew and manage solid foods. A delay in the swallowing process in either your throat or pharynx (the digestive tube between the esophagus and mouth) might also make it difficult for you to swallow without coughing or choking.

Solutions:

Positioning: Sit upright at a 90-degree angle, tilt your head slightly forward, and/or remain sitting or standing upright for 45 to 60 minutes after eating a meal.

Dining environment: Minimize distractions in the area where you eat. Stay focused on the tasks of eating and drinking. Do not talk with food in your mouth.

Amount and rate: Eat slowly. Cut your food into small pieces and chew it thoroughly. Do not try to eat more than 1/2 teaspoon of your food at a time.

Swallowing: You might need to swallow two or three times per bite or sip. If food or liquid catches in your throat, cough gently or clear your throat, and swallow again before taking a breath. Repeat if necessary.

Concentrate on swallowing frequently: It might help to alternate a bite of food with a sip of liquid. If you have difficulty sucking liquid all the way up a straw, cut the straw down so there is less distance for the liquid to travel. Change the temperature and texture of liquids. (Make the liquids colder. Try carbonated beverages.)

Saliva management: Drink plenty of fluids. Periodically suck on popsicles, ice chips, lemon ice, or lemon-flavored water to increase saliva, which will increase swallowing frequency.

Difficulty chewing: If chewing is difficult or tiring, minimize (or eliminate) foods that require chewing, and eat more soft foods. Puree your foods in a blender.

Coughing: If thin liquids cause you to cough, use a liquid thickener. (Your speech pathologist can recommend one for you.) You can also substitute thin liquids with thicker liquid choices such as nectars for juices and cream soups for plain broths.

Taking medicines: Crush your pills and mix them with applesauce or pudding. Ask your pharmacist for recommendations on which pills should not be crushed and which medicines can be purchased in a liquid form.

Last reviewed by a Cleveland Clinic medical professional on 08/13/2014.

References

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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Nutrition Problems and Their Solutions | Cleveland Clinic

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A variety of medical problems can affect your appetite. Your illness, medicines, or surgery can cause these problems. Many patients become frustrated when they know they need to eat to get well but they aren't hungry, or when they gain weight because they are fatigued and unable to exercise.

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The world is in a very different place to where it was six years ago when it committed to the goal of ending hunger, food insecurity and all forms of malnutrition by 2030.

At the time, we were optimistic that with transformative approaches, past progress could be accelerated, at scale, to put us on track to achieve that goal.

Yet, the past four editions of The State of Food Security and Nutrition in the World (SOFI) revealed a humbling reality.

The world has not been generally progressing either towards ensuring access to safe, nutritious and sufficient food for all people all year round (SDG Target 2.1), or to eradicating all forms of malnutrition (SDG Target 2.2).

Conflict, climate variability and extremes, and economic slowdowns and downturns are the major drivers slowing down progress, particularly where inequality is high. The COVID-19 pandemic made the pathway towards SDG2 even steeper.

So, if the world is at a critical juncture, where do we stand now? And what can be done to help us build forward better and put us on track to achieving Zero Hunger?

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The State of Food Security and Nutrition in the World 2021

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How fragile are our agri-food systems and how can they affect the number of people going hungry? Find out with our State of Food Security and Nutrition in the World 2021 report.

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Everything you need to know about dietary fat, including how to choose good fats over bad fats and the power of omega-3s.

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When it comes to dietary fat, what matters most is the type of fat you eat. Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and beneficial for health.

When food manufacturers reduce fat, they often replace it with carbohydrates from sugar, refined grains, or other starches. Our bodies digest these refined carbohydrates and starches very quickly, affecting blood sugar and insulin levels and possibly resulting in weight gain and disease. (1-3)

Findings from the Nurses' Health Study (4) and the Health Professionals Follow-up Study (5) show that no link between the overall percentage of calories from fat and any important health outcome, including cancer, heart disease, and weight gain.

Rather than adopting a low-fat diet, it's more important to focus on eating beneficial "good" fats and avoiding harmful "bad" fats. Fat is an important part of a healthy diet. Choose foods with "good" unsaturated fats, limit foods high in saturated fat, and avoid "bad" trans fat.

"Good" unsaturated fats - Monounsaturated and polyunsaturated fats - lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

"Bad" fats - trans fats - increase disease risk, even when eaten in small quantities. Foods containing trans fats are primarily in processed foods made with trans fat from partially hydrogenated oil. Fortunately, trans fats have been eliminated from many of these foods.

Saturated fats, while not as harmful as trans fats, by comparison with unsaturated fats negatively impact health and are best consumed in moderation. Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream. Some plant-based fats like coconut oil and palm oil are also rich in saturated fat.

When you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils instead of refined carbohydrates.

Read more about healthy fats in this "Ask the Expert" with HSPH's Dr. Walter Willett and Amy Myrdal Miller, M.S., R.D., formerly of The Culinary Institute of America

References

1. Siri-Tarino, P.W., et al., Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep, 2010. 12(6): p. 384-90.
2. Hu, F.B., Are refined carbohydrates worse than saturated fat? Am J Clin Nutr, 2010. 91(6): p. 1541-2. 3. Jakobsen, M.U., et al., Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: importance of the glycemic index. Am J Clin Nutr, 2010. 91(6): p. 1764-8. 4. Hu, F.B., et al., Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med, 1997. 337(21): p. 1491-9. 5. Ascherio, A., et al., Dietary fat and risk of coronary heart disease in men: cohort follow up study in the United States. BMJ, 1996. 313(7049): p. 84-90. 6. Hu, F.B., J.E. Manson, and W.C. Willett, Types of dietary fat and risk of coronary heart disease: a critical review. J Am Coll Nutr, 2001. 20(1): p. 5-19.
Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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When it comes to dietary fat, what matters most is the type of fat you eat. Contrary to past dietary advice promoting low-fat diets, newer research shows that healthy fats are necessary and benefic...

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When would be the best age to lose weight? According to a research result, 25 turns out to be the best time of life to be on a diet. It is harder to lose weight after 30. Research result shows that people attempt to be on a diet eight times in their 20s and six times in their 30s.

Generally, people in their 20s tend to succeed in losing weight for having more free time and will to spend money for their appearance. On the other hand, people - especially women - in their 30s have less free time because many are busy for child care and work. This leads to a failure to lose weight as planned.

To succeed in losing weight, it is important to care about the outer appearance. Don't wait until you lose weight, but start investing time on improving your appearance. Also, keeping a positive attitude about your appearance helps you to lose weight faster.

Original document available from www.koreadaily.com/news/read.asp?page=2&branch=NEWS&source=&category=lifenleisure.health&art_id=4173333
Translated by Heewon Kim

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Why is 25 the Best Age to Lose Weight? - The Korea Daily

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When would be the best age to lose weight? According to a research result, 25 turns out to be the best time of life to be on a diet. It is harder to lose weight after 30. Research result shows that people attempt to be on a diet eight times in their 20s and six [...]

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Who We Are

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There are lots of ways to get the support you need to help stay healthy. An important step is ﬁnding a good GP (general practitioner) you are comfortable discussing your health with.

Having someone else as a 'support person' can be a big help, and don't forget other services in your area that you can draw on too.

Finding a GP

It's a good idea to have a regular doctor, a GP, who has an understanding of your general health and whom you are comfortable talking to. Seeing the same GP regularly means they can keep a better eye on your health and organise any check-ups needed.

If you don't have one yet, ask people you know if they can recommend one. You can also just go down to your local GP's surgery and ask to be registered.
Check it out
We all know the feeling of wondering if something is wrong - a bump, an ache, or something else - and doing nothing while we hope it goes away. Often, though, we end up worrying at the back of our minds anyway.

If there is something that needs treatment, then it's best for it to be checked out as soon as possible. This goes for your mental as well as physical health. That's why if you are feeling unwell at all it's best to see your GP. If nothing else, it means you can be reassured and stop worrying about it.
Prevention is better than cure
Lots of health problems can be detected early or avoided if you get checked out regularly. This is especially important as we get a little older, or if at risk of the 'metabolic syndrome'. Discuss with your GP having regular tests for things such as cholesterol levels, high blood pressure and breast or prostate cancer, for example.
Take some notes along
It's difﬁcult to remember everything you need to tell a doctor. Sometimes we just forget, or are embarrassed, or don't want to bother them. That's why it's a really good idea to scribble down some notes before seeing the doctor - just some dot points are enough, to remind you of everything you wanted to ask about.
Be direct
Like anyone else, doctors understand something better when it's explained in a simple, direct way. The more information you give, too, will help to make a diagnosis, so you get the right treatment.

Be as speciﬁc as you can about what's bothering you. For example, if there's a chest pain, is it sharp or aching? Is it on the right, left or centre? Is it only present when you exercise or after meals? All this will help the doctor to help you.

Be sure to tell the doctor, too, about any family history of medical conditions (such as diabetes or heart disease), and any medications you are taking, whether prescribed or not.
When you are on to a good thing
It's a good idea to see the same GP regularly. This means the doctor gets to know your medical history, and helps you feel more comfortable in talking about personal things. That way, when you have concerns about your health you are more likely to feel relaxed about seeing your GP, and they are more likely to be able to help.

Setting up a 'support person'

Having someone around to encourage you can make all the difference in learning new, healthy habits.

This support person could be your case manager or other support worker from a day program or Personal Helper And Mentor (PHAM) program, for example. It could be a neighbour, friend, someone in your family, or even your psychiatrist or GP. It can be anyone who knows you're trying to lead a healthier life and agrees to help and keep a friendly eye on how you're getting on.

The following things are important when thinking about who to ask to be your support person.
Trust
Remember your support person needs to be someone you trust, and who will take a real interest in how you are getting on.
Availability
No one can be available all the time, but think about how available a person is - in person, by phone or email.
Familiarity
Being a support person means being familiar with you and your life. This is likely to be someone you've known for some time and are comfortable talking to.
A positive attitude
A good support person sees the bright side of life. It can make all the difference to have someone with a positive approach to life helping you - it's surprisingly infectious.

What to discuss with your support person

Here are some things to talk about with your support person, to help them help you to keep up your healthy new habits.
Explain what you're trying to do
Be speciﬁc about what you want to do. For example, if you want to start getting ﬁtter, don't let them think you're necessarily going to join a gym and do weights, when what you have in mind is walking around a park once a day.
Think about alternatives
There are bound to be days when you just don't feel like doing things. Talk about this beforehand so that there's an alternative. For example, you can agree that if you're not motivated to get your usual exercise, the support person could come round and go on a shorter walk with you - to keep your healthy habit up.
Being prepared
If there are things you know are going to be a problem or a challenge, talk to your support person about getting ready to deal with these. For example, if you tend to snack a lot in the afternoon, your support person could suggest rearranging the kitchen cupboard so that healthier foods such as dried fruit, pretzels or rice crackers are at the front.
Learning by example
If your support person leads a healthy life, then you can learn from their example or even do things together. For example, if they are a keen gardener, you could help them out or even learn how to grow your own vegetables - getting exercise, fresh air, and free, good food too.
Having a back-up plan
There are bound to be times when your support person is not around. Discuss a back-up plan with them for when this happens.

For example, if you usually have a walk together, the support person might help you to arrange to walk someone's dog while they're away. People are often grateful to have a dog-walker, and it means you have a daily routine that gives you exercise too.

Using local services

As well as your GP and support person, don't forget to check out other services that will help you get healthier.
Council recreation centres
These often offer cheap or free facilities such as swimming pools, tennis courts and skating ramps.
Local gymnasiums
Gyms can have a range of facilities such as swimming pools and exercise machines as well as groups such as aerobics and Tai Chi. Some offer lower fees for people with Pension or Health Care Cards.
Local Community Health Centres
These often have general health services such as dentists, podiatrists, psychologists and access to immunisation.
Neighbourhood houses
Neighbourhood houses often run groups that can help you with healthy living including Tai Chi, meditation, Yoga, dance or walking groups. Some also have groups such as healthy eating programs, Narcotics Anonymous, Alcoholics Anonymous and Gamblers Anonymous.
Local markets
Get to know your local market - not only because the food is fresh, varied and cheap (especially just before closing), but also because it's an enjoyable and friendly way to shop and meet people. If near enough, walk there with a shopping trolley, so you get some exercise and fresh air too.

Lyndall's story

Lyndall is in her forties and was diagnosed with Schizophrenia 13 years ago. She's been getting stomach pains over the past month, but her GP has told her to 'keep taking her antipsychotic medication and she'll be ﬁne'.

She feels the doctor sees her as a 'psych patient' only and doesn't take her physical health seriously.

Lyndall also wants to get ﬁtter so she's not out-of-breath all the time, but can't get motivated to start exercising.

Asking for more support

Don't be afraid to ask for more support when you need it. It's important for Lyndall to have a GP she is comfortable with, and who looks after her physical as well as mental health. She also needs someone to support her in getting motivated to exercise. Steps she can take include:

asking people she knows to recommend a good GP she can see and get a proper diagnosis for her stomach pains

asking a worker at the day program she attends to be a support person and discuss a 'get ﬁt' program for her.

Write down some ways in which you could get support for your healthy new habits.

In a crisis

If you or someone you know experiences a mental health crisis and becomes highly distressed, it can be difficult for others to know what to do. See In a crisis for advice on how you or others can help.

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There are lots of ways to get the support you need to help stay healthy. An important step is ﬁnding a good GP (general practitioner) you are comfortable discussing your health with. Having someone else as a 'support person' can be a big help, and don't forget other services in your area that you can draw on too.

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The Foundation For Peripheral Neuropathy

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Maintaining a Healthy Lifestyle | Foundation for Peripheral Neuropathy

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Learn about living a healthy lifestyle, being mentally and emotionally fit, and how alternative neuropathy treatment can improve the life of someone with PN.

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It seems like every day we wake up to a new "superfood" that will change your life. With the abundance of information available, how do you know what's actually good for you? Here are the top 15 foods you should be eating according to our experts:

1. Fish

"Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer." - Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

2. Broccoli or any of the cruciferous vegetables

"These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes." - Alex Nella, pediatric registered dietitian

3. Beets

"No matter which color - red, yellow, golden - or which part - root or greens - they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise." - Alex Nella, pediatric registered dietitian

4. Spinach and other leafy green vegetables

"These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration." - Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

5. Kale

"It's a green leafy veggie that I love chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol." - Brandee Waite, director of the UC Davis Sports Medicine fellowship

6. Peanut butter

"My favorite food is peanut butter. It has protein, carbs and sugars. It's a great recovery food and my kids love it!" - Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

**UC Davis Health is not affiliated with any other brand.

7. Almonds

"Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. I recommend eating just a handful a day." - Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

8. Mangos

"They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits. Plus, all my kids like them, so it is something we can all agree on." - Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

9. Blueberries

"Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories." - Alex Nella, pediatric registered dietitian

10. Mediterranean Diet

"We know that physical fitness helps your mental health, so in general, eat throughout the day and don't miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range." - Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

11. Chocolate

"There is nothing wrong with an occasional dietary reward, which is why chocolate is so often thought of as a 'health food' as long as you don't get into the habit of comfort eating!" - Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health

12. Quinoa

It is a tasty grain you can cook in savory or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carbs." - Brandee Waite, director of the UC Davis Sports Medicine fellowship

13. Legumes

"Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. I like making jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavor profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savory meal." - Santana Diaz, UC Davis Health executive chef
Check out Diaz's recipe for jalapeño-cilantro hummus
14. Pickled vegetables

"Pickling vegetables like cucumbers is pretty traditional but stepping out of the box and pickling carrots can be different and tasty! Spicing up your snack world with some chipotle-pickled carrots is another way to provide a flavorful profile to a vegetable that can get boring from time to time." - Santana Diaz, UC Davis Health executive chef
Check out Diaz's recipe for chipotle pickled carrots
15. Chocolate milk

"It's the greatest recovery drink." - Brian Davis, clinical professor of the UC Davis Department of Physical Medicine and Rehabilitation

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Top 15 healthy foods you should be eating

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With the abundance of information on new superfoods that will change your life, how do you know what's actually good for you? Check out the top 15 foods you should be eating, according to our experts.

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Use the Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box. Click on each section of the interactive image below to learn more…

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According to data from the Centers of Disease Control and Prevention, more than one-third, or over 78 million adults in the U.S. are obese. That staggering number accounts for the majority of people in our country. Obesity is a disease that can no longer be ignored. It is associated with many leading causes of death such as heart disease, cardiovascular disease, strokes and some forms of cancer. The good news is obesity can be avoided with a healthy lifestyle.

Are you making healthy choices? Here are five key elements to living a healthy lifestyle:

1) A Balanced Diet
A balanced diet is easier and more beneficial than a low-fat or low-carbohydrate diet for most people to maintain. It should include lean sources of protein, plentiful amounts of fresh fruits and vegetables and limited quantities of processed foods and added sugar

2) Regular Physical Activity
Any amount of physical activity is better than none, but the recommended about is 150 minutes per week (or two hours and 30 minutes) in at least 10 minute intervals. A pedometer is a great way to help monitor your physical activity levels and stay on target.

3) Maintaining a Regular Sleep Pattern
Believe it or not, sleep is probably one of the most important activities of the day, yet it is the one we most often sacrifice. Those who sleep less than seven hours a night are more likely to have weight issues and other health. The National Sleep Association recommends adults get 7-9 hours of sleep per night.

4) Stress Management
Stress will get in the way of your health and life goals. It can lead to emotional eating, poor sleep and the adoption of more sedentary behaviors. In order to achieve a healthier lifestyle, you must be able to manage stress levels. Creating your own stress-management strategy is a great place to start.

5) Supplementation
Even some of the most balanced diets are filled with nutritional gaps. Consistently eating healthy food is the desired goal to help promote health, but food alone may not provide the total daily Recommended Dietary Allowances you need for sufficient nutrition. Nutritional supplements can be made with ingredients that assist with healthy aging, metabolism, weight management, stress management, sleep and athletic performance.

Scientific and Medical Advisory Board Members are compensated for their role on the Scientific and Medical Advisory Board.

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According to data from the Centers of Disease Control and Prevention, more than one-third, or over 78 million adults in the U.S. are obese. That staggering number accounts for the majority of people in our country. Obesity is a disease that can no longer be ignored.

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The Scientific World - Let's have a moment of science

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Certain lifestyle factors may directly affect brain chemistry and contribute to mental illness.

How Your Lifestyle Affects Your Mental Health: 10 Lifestyle Factors That Can Affect Your Mental Wellbeing

Mental Health and Wellbeing

Lifestyle Choices and Mental Health

10 Lifestyle Factors Affecting Mental Health

Therefore, it is preferable to stay away from fatty and low-nutritional meals and go to a balanced diet , nutritious food, and focus on foods that stimulate brain activity, which can positively affect the mood.

The continuous practice of different relaxation and meditation techniques actively contributes to increasing the ability to endure frustrating situations, deal, control emotions, and manage anxiety experienced by the individual.

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How Does Your Lifestyle Affect Your Mental Health?

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There are several lifestyle factors that affect a person's mental health, way of thinking, behavior and feeling, including: Unhealthy eating habits, Lack of Physical Activity, Lack of sleep, Poor physical health, Smoking, Exposure to Abuse, Social interaction, Emotional Attachment, Work environment, Meditation and relaxation techniques.

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What we eat doesn't just affect our physical health: it can also affect our mental health and wellbeing.
* Last updated 14 September 2021
Eating well - which means having a balanced diet full of vegetables and nutrients - can improve your sense of wellbeing and your mood.

How are diet and mental health linked?

The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel.

Our diet can affect our brain. Some foods can help us feel better. A Mediterranean-style diet (one with lots of vegetables, seafood, fresh herbs, garlic, olive oil, cereal and grains) supplemented with fish oil can reduce the symptoms of depression. Research has also shown that our gut can reflect how we're feeling: if we're stressed, it can speed up or slow down. Healthy food for our gut includes fruit, vegetables, beans and probiotics.

On the other hand, there are two groups of foods that have a negative effect on the brain:

foods that trick the brain into releasing chemicals we may be lacking, temporarily altering our mood (for example, caffeine and chocolate)

foods that prevent the conversion of other foods into nutrients the brain needs (for example, saturated fat such as butter, lard and palm oil).

Caffeine can also cause sleep problems, which can worsen your mood. Some people find it makes them irritable and anxious too.

What should I eat?

The Eatwell guide on the NHS website has detailed information on how to achieve a healthy, balanced diet. It's very similar to the Mediterranean diet.

Mind has more tips on eating well. It also has advice on managing your mood with food, including foods to avoid if you're taking certain medications.

Sharing meals with other people

There are many psychological, social and biological benefits of eating meals with other people. They give us a sense of rhythm and regularity in our lives, a chance to reflect on the day, and feel connected to others. Biologically, eating in upright chairs helps with our digestion. Talking and listening also slows us down so we don't eat too fast.

Make the most of mealtimes by setting aside at least one day a week to eat with family and friends. Choose a meal that's easy to prepare so it doesn't become a chore. Share responsibility so everyone has a different task: doing the shopping, setting the table, cooking or washing up, for example. Keep the television off so you can all talk and share.

Eating disorders

If you feel you're using food as a negative coping mechanism to deal with emotional pain or as a way to feel in control, you may have an eating disorder. Read our page on eating disorders to find out more, including where to go for help.

Other ways I can take care of my mental health

A healthy diet is one way you can improve your mental health. Other things include staying physically active, spending time in nature, avoiding cigarettes and alcohol and developing good sleep habits. Our guide on How to look after your mental health has more ideas.

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What we eat doesn't just affect our physical health: it can also affect our mental health and wellbeing. * Last updated 14 September 2021 Eating well - which means having a balanced diet full of vegetables and nutrients - can improve your sense of wellbeing and your mood.