From eating protein to avoiding gluten, which practices do dietitians follow to support health and longevity, and which do they avoid?
Another day, another diet, or diet headline at least. There is certainly plenty of commentary online about different diets, and which food habits support health and longevity, although not all are evidence-based.
Dietitians are the professionals qualified to give personalised dietary advice, and routinely use research findings to direct their practice and advice.
Based on nutritional science, there are some habits that most, if not all, dietitians would agree are supportive of optimal health and weight control, as well as a number of fads they universally steer well clear of.
Focus on
Higher-protein diets
There is growing evidence that as we move through our 40s, 50s and beyond, a higher-protein diet (of about 25-30 per cent of total overall calories) helps to prevent the muscle mass loss that comes with age. It also helps to protect metabolic rate and supports the maintenance of body strength and mobility. This higher-protein approach, or upwards of 1.4-1.6g of protein per kilo of body weight, should not be confused with high-protein diets that generally mean much higher percentages of protein, or 40-50 per cent of total calorie intake, at the expense of carbohydrates.
Lower-carb diets
Just as protein as a nutrient becomes more important as we age, carbohydrates become less so, as we tend to be less active and our carbohydrate metabolism becomes less efficient as a result. The answer is not a low-carb diet per se; instead, aim for slightly less carbohydrate overall, with a greater focus on wholegrain options such as legumes, oats and vegetable-based carbs to nourish the digestive tract.
Eating more fruits and vegies
With fewer than 1 in 10 Australians getting anywhere near the seven to 10 serves of fresh fruits and vegetables required for optimal health and disease prevention, it is safe to say that very few health professionals will disagree that eating more fresh food is a good idea. The key is to add fresh food to each meal and snack – for example, fresh berries to your favourite breakfast cereal, or tomatoes and spinach to your go-to egg dish. This way, you add at least three to four serves of fresh food to your meals without even noticing. Any type of veg is a good option – fresh, cooked, juiced, stir-fried, baked in cheese sauce – just eat more of them.
Including indulgences
For diets to be effective they must be sustainable, and for diets to be sustainable we need to like what we are eating. More indulgent, calorie-dense foods including chocolate, dessert, cheese, wine and restaurant meals can be part of a healthy, balanced eating plan. A sustainable diet is not about deprivation, it’s about enjoying good quality food in controlled amounts. If this translates into a nightly glass of red, or some good quality chocolate every now and then, there is nothing to feel guilty about.
Drinking coffee
There are a number of benefits associated with the regular consumption of coffee, or three to four cups each day, including lower heart disease risk. The key thing to be mindful of is how you take your coffee, with milk and sugars adding extra calories that negate some of the health benefits. Remember it is the coffee itself that offers the specific health benefits, not the milk we add to it.
Habits to avoid
Calorie counting
Calorie counters are relatively inaccurate, and as calorie requirements differ significantly daily, calories should only ever be used as a guide, not a strict prescription. Plus, calorie counting tends to drive people to eat with their head, not based on true hunger and appetite.
Restrictive diets
Any diet that is so restrictive that it does not fit into daily life, cannot be followed for long periods, or drives an obsession with food and eating is unsustainable and only likely to further fuel the diet cycle of being “on” or “off” a plan at any given time.
Extreme fasting
While there is some evidence to show that an extended fast overnight or occasional low-calorie days offers metabolic benefits, there are no proven benefits from extreme fasts such as the one-meal-a-day fast, or several days consuming liquids or water only.
Juice cleanses
There are plenty of juice diets around, which generally cost a pretty penny, but there are no nutritional or physiological benefits that come from juice-only diets. If anything, they are high in sugars and over time will result in significant muscle wastage, negatively affecting metabolic rate.
Avoiding gluten or dairy for no reason
For those with coeliac disease, lactose intolerance or dairy allergies, avoiding certain foods is imperative. But eliminating food groups for no good reason can do more harm nutritionally, with research showing it can impair gut health and affect calcium intake and long-term bone health.
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Susie Burrell is an accredited practising dietitian and nutritionist.From our partners
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