In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. The pyramid also emphasizes physical activity and the act of enjoying meals with others. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, such as weddings or religious celebrations, while water and wine (moderate intake) are the beverages of choice.
Mediterranean Style
1. Let fruits and vegetables be your base.
In the Mediterranean, produce tends to play a starring role, sitting at the center of the plate instead of on the side. Various vegetable dishes such as chopped tomatoes, bell pepper, and cucumber, or roasted carrots paired with warm hummus and whole-wheat pita make up a standard Lebanese lunch.
2. Go for whole grains.
The Med diet is far from low carb, but the carbs are typically from whole grains. You are encouraged to get rice cookers ready and enjoy more whole grains such as bulgur wheat, farro, and brown rice.
3. Flip your fats.
Swap in more monounsaturated oils such as olive oil, nuts and seeds, and omega-3 fats from fish instead of saturated fats from meat and dairy. These monounsaturated fats help fight oxidative stress that can lead to inflammatory diseases such as type 2 diabetes.
4. Pick leaner proteins.
People in the Mediterranean region rely on plenty of plant-based and/or leaner proteins such as beans and fish. Higher-fat meats are saved for special occasions or used more as a condiment compared with being the star of the dish. Enjoy beans several times per week.
5. Find fresh sources of flavor.
The Med diet is intensely flavorful—thanks to the herbs and spices included in recipes. When peoples add flavor through herbs and spices, they can rely on less salt in their diets.
— Source: Prevention Mediterranean Table: 100 Vibrant Recipes to Savor and Share for Lifelong Health by the editors of Prevention and Jennifer McDaniel, MS, RDN.
The liver is one of the hardest-working organs in the body, performing more than 500 functions vital for life and health, including carrying away waste and breaking down fats in the small intestine (thanks to bile), producing proteins and cholesterol, converting excess glucose into glycogen for storage, regulating blood levels of amino acids, storing iron, clearing the blood of drugs and bacteria, and regulating blood clotting. If any of these functions go awry, the illness that sometimes can lead to death occurs.
"Anyone with obesity, prediabetes, type 2 diabetes, or metabolic syndrome is at increased risk of NAFLD"
Diet and lifestyle factors
Weight
The majority of people with NAFLD are either overweight or obese. Individuals with morbid obesity typically have greatly enlarged livers as a result of fat accumulation. Gradual weight loss can reverse the condition.
Several studies have found that a reduction in daily calorie intake by 500 kcal results in a significant decrease of fat in the liver. Weight loss is advisable for overweight (ie, BMI 25 to 30) and obese individuals (BMI >30) but shouldn't exceed 1 kg (2.2 lbs) per week. Very low-calorie diets should be avoided, as they can worsen the condition and increase inflammation in the liver.
Fat Intake
While there are no human studies linking diets high in saturated fat with NAFLD, animal studies have suggested that diets high in saturated fat worsen NAFLD, as well as insulin resistance and CVD. On the other hand, polyunsaturated fats, specifically omega-3 fatty acids and monounsaturated fatty acids, may play a protective role in NAFLD.
Sugar Intake
Simple carbohydrates in the diet, in particular, fructose, have been linked to NAFLD. People with NAFLD consume a larger quantity of soft drinks than those without the disease. Soft drinks are high in fructose (high-fructose corn syrup), and fructose stimulates fatty acid and triglyceride synthesis in the liver.
One study found that individual metabolic reactions to fructose vary, and those reactions can determine whether fatty liver will develop. Some researchers have suggested that short-term carbohydrate restriction may be more effective at reducing triglycerides in the liver than calorie restriction. However, not all studies have found fructose to be associated with increased risk.
Protein Intake
Limited evidence exists on the effect of proteins on NAFLD. In animals, researchers have observed a reduction in liver fat content when protein intake was increased. Findings from The Rotterdam Study in the Netherlands showed that a diet high in animal protein, but not total protein, was associated with a higher risk of NAFLD.
Physical Activity
Physical activity has been shown to reduce the risk of diabetes by 35% and CVD by 49% in people with NAFLD. One study found that reducing weight by 5% and exercising regularly was associated with a significant improvement in NAFLD.
Recommendations
Lifestyle changes, including dietary changes, plays a critical role in the prevention and treatment of NAFLD. While no dietary recommendations exist that are tailored specifically to NAFLD, the research to date suggests that following dietary and lifestyle guidelines for maintaining a healthy weight and reducing the risk of type 2 diabetes, metabolic syndrome, and CVD apply to reduce the risk of and treating NAFLD and its complications.
Be your own CHEF at home with this cooking methods. Learn how to prepare and cook meals at home to have better control over the nutritional content of the foods you eat.
Bake: Cook foods slowly in dry heat like an oven.
Blanch: Boil the food briefly(about 30 seconds) then plunge into ice water to stop the cooking. This is especially cool for veggies you want to keep a little bit crisp or almost-raw.
Braise: Cook food using both dry-heat from an oven or stovetop- and wet heat from liquid.
Broil: Cook directly under a heat source at high temperature.
Grill: Cook directly over a heat source.
Poach: Cook by immersing food in simmering liquid like water, broth or wine.
Roast: Cook uncovered in the oven.
Saute: Cook food in a pan over direct heat using a small amount of liquid like vegetable stock, fruit juice, healthy oil or cooking spray, or even water.
Steam: Cook in a covered pot over boiling water. Foods will retain of their shape, texture and flavor.
Stir-fry: Use a wok or large pan to cook food quickly over very high heat in a small amount of liquid or oil. Stir constantly to prevent sticking or burning.
Being physically active is important for your health. Adults who are physically active are less likely to develop some chronic diseases than adults who are active. So, if you are currently inactive and don't know how to start let's begin with tips below.
1. Start activities slowly and build up over time
If you are just starting doing exercise, start slowly. This will help to prevent injury. Remember to warm up before exercise also. After a few weeks later, increase the intensity and duration gradually.
2. Get your heart pumping
For health benefits, do at least 150 minutes each week of moderate physical activity. A few examples include brisk walking, biking, swimming, and gardening. Spread activities over the week, at least 10 minutes at a time.
3. Strength-train for healthy muscles and bones
Do strengthening activities at least twice a week. The activities include lifting weights, doing push up and sit up, working with resistance band, or heavy gardening.
4. Active choices throughout the day
Make active choices everyday example take the stairs instead of the elevator, go for a 10-minutes walk on your lunch break, or park further away from work and walk more.
5. Be active your way
Choose your favorite activity and mix it up for more fun. There are plenty of physical activity include walking, biking, dancing, martial art, gardening, swimming and playing ball. Try out different activities to see what you like best and to add variety.
Buying delicious, nutrient-dense food can be cheaper than you think. Seem many give excuse eating healthy is expensive. Start your weekly grocery list with a healthy and affordable snack, like carrots, bananas, oranges, and apple Add one healthy, affordable snack to your grocery list.
Leave a comment I did it and share with your friend to accept this challenge also.
The Tips
FROZEN,FRESH & CANNED ALL COUNT
Fruits and vegetables don't have to be fresh to be a healthy choice. Frozen and canned are a great alternative and easy to always have on hand for when you can't make it to the store. Seem the fresh fruit and vegetables can be easily rotten so looking for frozen also good to avoid wastage.
ØEat less fat, especially saturated fat and trans fat. Use healthier oils in cooking and consume fish regularly at least two serving fish weekly.
ØInclude wholegrain food, vegetables, fruit and beans as part of a well-balanced diet.
ØBe physical active
Together with the following 5 key recommendations, consume:
Ø3 regular healthy main meals everyday.
Ø1-2 servings of healthy snacks when necessary.
ØAt least half of your grains from whole grains.
ØNon-fried & santan-free dishes everyday.
ØHome cooked foods more often.
Target to achieve
ØHealthy body weight: Maintain BMI 18.5 kg/m2-24.9 kg/m2
ØPhysical activity: Minimum 30 min/day, 5 days/week of moderate intensity PA (i.e. 150 min/week)
ØHealthy eating include:
1.Limit intake of saturated fat
a.A diet high in saturated fat increases the level of LDL cholesterol in the body.
b.Animal fat is one of the main sources of saturated fat. So, when you do eat meat or poultry, get the leanest portion. Remove visible fat and poultry skin as well.
c.Select dairy products that are lower in fat – low fat or non-fat (skimmed) milk, yogurt and cheese are also healthier choices compared to whole or full cream varieties.
d.Palm-based "vegetable oil" can contain a lot of saturated fat. When eating out, go for dishes prepared with healthier oil and cut down on deep-fried food too.
2.Minimise trans fat
a.Trans fat is formed when vegetable oils undergo hydrogenation, which is a commercial process to harden oil for production of fats like shortening and hard margarine. Trans fat raises LDL-cholesterol and reduces HDL-cholesterol in the body.
b.Food containing trans fat include pastries, cakes, cookies and products made with vegetable shortening and hydrogenated or partially hydrogenated oils. So, watch out for trans fat in your food. Read food labels and look out for the ingredients used.
3.Choose healthy oils(MUFA,PUFA)
Replacing saturated fats and trans fats with unsaturated fats helps lower blood cholesterol, especially LDL-cholesterol
a.The MUFA, Some vegetable oils (e.g. olive oil, canola oil and peanut oil), most nuts (e.g. almonds, cashew nuts and hazelnuts) and avocados are great sources of monounsaturated fats. These oils tend to lower total and LDL cholesterol levels in the body. Use small amounts in cooking.
b.(PUFA)Omega-3 fat reduces blood clotting in the arteries and protects them from hardening. Fish such as salmon, sardine, longtail shad (terubok)and Spanish mackerel (tenggiri papan) are examples of good sources of omega-3 fat.
c.(PUFA)Omega-6 fats lowers total and LDL cholesterol levels in the blood. Good sources of omega-6 fat include vegetable oils (e.g. corn oil, soybean oil and sunflower oil) and seeds (e.g. sunflower seeds and sesame seeds).
4.Reduce cholesterol intake
Food high in cholesterol include organ meats (e.g. liver, kidney and brain) egg yolks, and shellfish. Moderate your intake of organ meats and shellfish, and have no more than 4 egg yolks per week.
5.Increase intake of wholegrains, fruits and vegetables
Including wholegrain food (e.g. brown rice, wholemeal bread and oats) vegetables, fruit and beans in your diet will help to lower blood cholesterol levels. Many of these food are good sources of soluble fibre, which have the ability to bind cholesterol in the gut, reducing absorption and increasing excretion. Such food are also rich in vitamins, minerals and phytochemicals which all work together to reduce the risk of heart disease.
Last but not lease eat according to Malaysian Healthy Plate ( #QuaterQuaterHalf)
A diet high in fruits, vegetables, wholegrains and fish and low in salt and saturated/trans-fat is linked to a lower CV risk.
The #QuarterQuarterHalf plate recommendation of food portions consist of:
ØQuarter of the plate* being carbohydrate – rice, noodles, bread, cereals
Øand other cereal products and/or tubers.
ØQuarter of the plate* being protein- fish, poultry, meat and/or legumes.
ØHalf of the plate* being fruits and vegetables.
ØDrinking plain water (instead of sugary drinks).
Reference: CPG Primary & Secondary Prevention of CVD 2017
CPG Management of Dyslipidaemia 2017 (5th Edition)
