Is there an ‘ideal’ diet? This is an age-old question asked by the general population, clinicians, and researchers around the globe for centuries. Various diets, like keto, vegetarian, paleo, vegan, Mediterranean, etc. have been practiced by our ancestors and recommended by many professional nutritionists, epidemiologists, and clinicians.. Each has unique advantages and potential disadvantages. Unfortunately., not all of these dietary approaches work perfectly for everyone.. One specific diet may be exceptional for some individuals, whereas it may be detrimental to others. There are many unique personalized factors in developing a nutritional plan that works best for you. This chapter will discuss certain criteria for what an ideal diet may be for you.
ChapterContents
Introduction
Is there an ideal diet
Carbohydrates
Protein
Lipids or Fats
Water
Thoughts on the he ‘Best’ Diet for Human Beings
How Healthy Food Choices Can Keep You Healthy
Unhealthy Eating Contributes to Illness
Important Major Food Groups to Consider
Whole Food Plant-Based Diet Macronutrients
Micronutrients
Potential Barriers to Implementing a Healthy Lifestyle
Differences Between Nutritionists and Dietitians
No Time for Healthy Eating?!
Healthier Restaurant Options
Convenient Home-Cooked Meal Kits
Concluding Remarks
Introduction
Issues of ideal food ingestion have existed from time immemorial.. Some have been great; others have been harmful. In the past, some of our ancestors didn’t have scientific ideas about the type of food they ate, the sugar content, the fat content, or even had many options about sources-depending on geography, seasonality and in some cases cultural or religious beliefs. . For much of human history there was little thought given to calorie counting, macro or micronutrient micromanagement, a significant portion of time has historically revolved around feast or famine-that is until quite recently in the evolutionary perspective.. As we have evolved, humans have become much more interested and involved in the issues of what they eat, how they eat, the food contents, and the overall benefits or harm about how food intake affects health. Over recent decades, rates of obesity and other chronic diseases like high blood pressure, cancer, cardiovascular disease, and diabetes contributed in large part by poor dietary habits has increased in theWestern world. . (Centers for Disease Control) “19% of young people aged 2 to 19 and 40% of adults have obesity, which can put them at risk for heart disease, type 2 diabetes, and some cancer-related terminal diseases.”( (para 5) [1] REFS
Is There an ‘Ideal’ Diet? ?
The word “ideal” means most suitable, while Merriam Webster’s dictionary describes ‘diet’ as the kind and amount of food prescribed for a person or animal for a specific reason. There have been various kinds of dietary suggestions and ‘fads’ circulating the internet for the past few decades; diets catered to weight loss, weight gain, anti-inflammation, gluten intolerance, etc., diets like, intermittent fasting, Mediterranean diets, Blue Zone eating, , Ketogenic, Paleo, etc..
However, concerns have been raised regarding potential downsides of some of these diets, for some people. Remember, while we share much genetic similarities, there are very many unique epigenetic and environmental factors that can make one diet excellent for one person, and detrimental for others. Isn’t it curious why?…And how might you discover what might be best for you? Read on!
The Keto (ketogenic) diet is a low-carb diet whereby carbohydrates are nearly completely cut out , and fatty and protein-based foods are used to replace the carbs. This is similar to the Atkins diet. (Harvard Health Publishing, Harvard Medical School) “The diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.”(paras 4) [2] Despite the fact that many people have reported that the keto diet works and helps them lose weight, there are still potential downsides: it primarily focuses on losing weight rather than on overall health.. It has been found to cause kidney stones, liver complications, some nutrient deficiencies, constipation, emotional imbalances, and many more deleterious side effects. These short-term adverse effects strongly suggest that a more suitable diet for most people is a well-balanced diet. Each class of food is essential for human health- in the right quantity, proportion, and quality, and plays the majority of roles in proper growth and nourishment of the body. Different food items have different proportions of nutrients present in them. The requirements of the nutrients depend on the age, gender, and health of a person.” (paras 3 ) [3]
A balanced diet is one that provides your body with the nutrients it needs to function optimally. To obtain the proper nutrition from your diet, you should ideally consume the majority of your daily calories from a balanced diet-that consists of six main groups of nutrients::
I. Carbohydrates: These are the body’s main source of energy. They are found in fruits, vegetables, and grains.
II. Proteins: essential for building and repairing tissues, making enzymes, and strengthening the immune system. They are found in meat, poultry, fish, dairy products, eggs, nuts, and seeds.
III. Minerals: These are elements that our bodies need to function properly. They include calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.
IV. Vitamins: These are organic compounds that our bodies need in small quantities for numerous essential metabolic processes. They include vitamins A, C, D, E, K, and the B vitamins.
V. Lipids or Fats: These are a concentrated source of energy and are important for cellular health. They are found in oils, butter, avocado, and fatty meats.
VI. Water: Water is crucial for life and is needed for digestion, absorption, transportation, dissolving nutrients, elimination of waste products, and thermoregulation.
A balanced diet is a diet that ideally includes eating most of the main classes of food in a single meal, or throughout the day..
A well-balanced diet also includes not eating too much of any one thing but moderately eating all the main types of food. This diet has a lot of benefits to the human body by helping it to function more effectively.
Carbohydrates
Carbohydrates, also called ‘carbs,’ are one of the six major nutrients and they are macronutrients. This nutrient is usually found in foods like bread, rice, potatoes, pasta etc. The main function of carbohydrate is that it provides a rapid source of energy to the body. Glucose is broken down from carbohydrates and then converted to energy which serves to support essential metabolic functions..
There are two main types of carbohydrates, relatively ‘unhealthy’ carbs and healthier carbs. The unhealthy carbs consist of sugar, white bread, pasta and most processed foods. Healthier carbs consist of whole wheat bread, brown rice, barley, whole grains, oats, etc.. Harvard T.H Chan School of Public Health recommends and encourages that carbs that are healthy, such as whole grains or legumes should compose ¼ of one’s plate. A lack of this nutrient may cause low blood sugar and other health-related issues. (Reid Health) “A carbohydrate-deficient diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.” (para 3 ) [4]
Protein
Protein is another major macronutrient that is essential to the body and is composed of amino acids. These help to repair and build tissues and muscles and are important for skin, cartilage, blood and bones. Protein is found in foods like eggs or poultry, beans, fish and nuts. (Harvard T.H Chan School of Public Health), “The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day.” (paras 4) [5] Protein deficiency causes issues like nail, skin and hair problems, edema, loss of muscle mass and fatty liver.
Minerals and Vitamins
Minerals and vitamins are one of the six classes of food and are micronutrients that are needed for optimal health of the body. (Harvard T.H Chan School of Public Health) “vitamins are organic substances that are generally classified as either fat soluble or water soluble…”(para 1) [6] These two micronutrients can be found in foods like fruits, eggs, avocado, nuts, legumes, berries and vegetables. Low levels of vitamins and minerals in the body may cause beriberi, scurvy, pellagra and rickets. “For instance, people who do not have enough of the vitamins A, B1 and B2 suffer from recurring tiredness, mental or emotional disturbances, loss of appetite and chapped lips, among others.”(para 1) [7]
Fruits and vegetables should generally fill half of one’s meal..
Lipids or Fats
This is one of the main six classes of food. They provide energy but not as fast as carbohydrates. (Summer Banks) “Fats are considered complex molecules and are composed of glycerol and fatty acids.” (para 8) [8]
Fats are necessary for proper growth and energy. Excess energy is stored as fats in the body which serves as protection to the organs and also as an insulator. There are two main types of fats, generally considered ‘healthy fats’ and ‘unhealthy fats’. An example of healthy fats are unsaturated and saturated fat which help to decrease LDL, and helps stabilize blood glucose level. An example of unhealthy fats are trans fats, these cause the level of ‘bad cholesterol’ to increase and the good cholesterol to decrease which leads to chronic diseases, like diabetes. Fat deficiency can cause high blood pressure, high cholesterol, emotional imbalance and hair and nail problems (Healthline) “…your body needs fat to create many important molecules that control your body’s inflammatory responses. Low dietary fat intake could disrupt this response and lead to slower wound healing.”(para 24) [9] It is recommended and encouraged that individuals should consume primarily healthy fats at around 20- 30%of caloric intake daily. Some foods that contain healthy fats are: cheese, dark chocolate, eggs, fish, and vegetable oils.
Water
Water is also essential for life. . Water helps regulate the temperature of the body, in digestion, to transport oxygen and nutrients to the cells and also protects our body tissues and organs. (BYJU) “Insufficient water content in the human body can result in severe dehydration, which is often accompanied by kidney failure, seizures, and swelling in the brain.”(para 4 ) [10] Ideal water consumption on a daily basis depends on a number of factors: ambient humidity, age, height, weight, altitude, physical activity level, dietary intake, physical and emotional stressors, etc.…as well as quality of water.
The importance of an ideal diet:
The introduction, re-introduction and maintenaince of a personalized ideal diet is important for quality of life, for both individuals and society at- large.
Perfect Body Health: This is one of the reasons why an ideal diet is very important. An ideal diet will contribute to healthier and stabilized physical, mental , and emotional health.. Instead of overeating which is quite harmful (MDAnderson Cancer Center) “Overeating, especially unhealthy foods can take its toll on your digestive system. Digestive enzymes are only available in limited quantities, so the larger the amount of food you eat, the longer it takes to digest. If you overeat frequently, over time, this slowed digestive process means the food you eat will remain in the stomach for a longer period of time and be more likely to turn into fat.” (para 6) [11] or eating a specific food which can lead to malnutrition or overconsumption and result in many other health complications, an ideal diet balances out essential nutrients required for the body to function optimally..
Perfect Brain: Although commonly food has to do with the stomach,diet, nutrients, digestion, etc. It also has to do with other organs, especially the brain. A proper diet plays an essential role in the functioning, growth and health of the brain. (Healthline) “Children who don’t get enough healthy foods may face growth and developmental problems, poor academic performance, and frequent infections.”(para 13) [12] Hormones responsible for growth and development in the body are found in the brain, and if one has a poor diet it may affect vital functioning and growth.. For example children, since children are in a state where they need all nutrients to ensure proper growth, a lack of most of the nutrients needed to ensure this growth can affect a child’s academic performance. (Vasavi Sunki, n.d) “One of the most obvious, yet under-recognized factors in the development of major trends in mental health is the role of nutrition. The body of evidence linking diet and mental health is growing at a rapid pace. Food plays an important role in managing & preventing long term & short term mental health problems like Alzheimer’s disease, depression, attention deficit hyperactivity.” (para 1) [13]
Cost of Health:
An ideal diet will help to reduce the cost of hospital bills and the utilization of medicine to treat illness. In the absence of an ideal diet, results in a higher risk of obesity, cardiovascular disease, diabetes, hypertension and all other chronic diseases which causes the individual to settle medical bills which affects all other payments but with an ideal diet that provides all nutritions needed for the body to function effectively, the cost of medical bills will be low. (Harvard T.H Chan School of Public Health) “The researchers found that the annual economic burden of health care costs from cardiometabolic diseases adds up to about $300 per person or $50 billion nationally. The dietary factors that contributed the most to these costs included low consumption of nuts and seeds, low consumption of seafood containing omega-3 fats, and high consumption of processed meat.” (para 3) [14]
Reduced Death Rate:
CDC listed that some of the major causes of death in the United States are Heart disease, Diabetes, Alzheimer’s disease and Cancer. Poor diet is one major cause of these diseases but with an ideal diet the rate of death caused by these diseases will reduce drastically.
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Economy: An ideal diet is very important because it will positively affect the economy (Dariush Mozaffarin 2017)“In the United States, nearly 1 in 5 dollars in the entire economy is spent on healthcare, much of which is related to preventable, diet-related conditions.”(para 2) [15]
According to my research, I discovered that an ideal diet is essential to every human. It is important for us humans to eat all major classes of food in order to derive maximum benefit for our health. I also discovered that a balanced diet helps in the regulation of body systems and ensures that our organs function effectively. It also keeps us away from chronic diseases that may lead to an early grave.
The Best Diet for Human Beings
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The Recommended Healthy Diet 2
Eating healthy is important because an effective diet helps to maintain energy levels, therefore ensuring the body functions properly. Many individuals eat healthy to maintain body weight or to reduce the chance of falling ill. There are plenty of foods that are enjoyable to eat and healthy at the same time. Consuming a whole-food plant based diet will maintain caloric intake and support the goal of staying healthy. According to a multitude of different studies found on nutrition, eating healthy contributes to feeling well and being joyful. This information is further supporting the idea that individuals should maintain a good and healthy diet for their emotional and physical well-being. An individual should consume three to five meals a day with five being optimal in smaller portions than the three servings daily. This helps spread out the calorie intake throughout the day more precisely. 
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Varieties in Food Choice 4
A good diet consists of a variety of different foods such as fruits, vegetables, grains, dairy, and proteins. Vegetables and fruits provide our body with the necessary vitamins and minerals to maintain a healthy body. For example, citrus fruits, avocadoes, and mangoes contain vitamin C, which is essential in supporting and preventing cellular damage. Moreover, eating whole grains will provide that fullness feeling after eating while keeping the calories low. Low-fat or fat-free dairy and whole grains share a common benefit of reducing the chances of coronary heart disease. Drinking the appropriate amount of water daily is important because the body is mostly made of water. Throughout the day water is lost through daily activities, therefore it’s important to stay hydrated by drinking plenty of water and consuming foods that contain high amounts of water. There are many ways to consume healthy and delicious food and one should make their best effort to follow these practices.
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Colors and their Importance on a Healthy Diet 6
Fruits and vegetables come in various colors, which all serve a unique and important purpose. It is important to eat a variety of different fruits and vegetables to make sure that the body is receiving the proper amounts of vitamins and minerals. Consuming fruits and vegetables are beneficial because they are low in calories and provide a healthy fat source. They also provide complex carbohydrates that enrich the body with weight control factors rather than increasing weight gain.
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Examples of Color-Rich Food to Consider 8
A word of advice that has been given to individuals throughout the ages is to consume foods that resemble the rainbow in color variance. One should strive to eat foods that contain the rainbow colors on a daily basis to maintain great health. Some great choices in food that resemble the colors of the rainbow are provided below.
I. Red: Grapes contain antioxidants and help to balance cholesterol levels.
II. Orange and Yellow: Orange and yellow colors relate to bananas and oranges, which both contain vitamin C, potassium, and folic acid. These fruits help with maintaining strong bones and healthier teeth.
III. Green: Broccoli is green and is a great source of vitamin A and calcium.
IV. Blue; Blueberries are blue and contain large quantities of antioxidants and can contain cancer fighting properties.
V. Purple; Figs are the color purple and are jam-packed with antioxidants and help individuals live a longer life.
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Food Effects on Society10
In contemporary society, people have adapted to a system of consuming processed and packaged foods which have numerous potentially devastating effects on human health. Lifestyle is partially to blame because processed and packaged foods are readily available in modern civilization. The world as a whole is struggling with healthy living and this is becoming a major issue because these poor food choices and options are not conducive to biological health. Processed foods are restricting the body from performing at optimal levels; therefore, it is imperative to adopt better food choices to maintain overall health.
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How Food Choices Can Contribute to Better Overall Health 12
Eating healthy comes with many benefits to one’s overall physical and mental health. Some of the benefits to eating healthy include proper weight maintenance, reduced risks of cancer, fewer heart problems, fewer strokes, stronger teeth and bones, and it can even help create healthier offspring. Maintaining a healthy diet that is free of processed foods can help a person stay within their daily caloric targets. By eating well-balanced meals, one is more likely to get enough of essential nutrients like fiber, calcium, vitamin D, potassium, etc. The World Health Organization estimates that approximately 2.6 million deaths each year are related to obesity, which is the direct result of poor diet and lifestyle choices. The basic nutrients carbohydrates, fats, and proteins are all required in a person’s diet to carry out all activities involved in biological functioning. They make up the carbon skeleton of various functional molecules and provide the required energy through oxidative phosphorylation.
Traditionally, the main point of nutrition was to prevent and treat nutritional deficiencies. Fiber is one element of a healthful diet that is particularly important for weight management. Plant-based foods contain plenty of dietary fiber, which helps regulate hunger by making people feel more full for longer periods of time. Also, diets rich in fruits and vegetables may help to protect against cancer. In a study conducted in 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E. According to figures published in 2017, as many as 92.1 million people in the U.S. have at least one type of cardiovascular disease. These conditions primarily involve the heart and blood vessels. According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes such as increasing levels of physical activity and eating healthier.
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Unhealthy Eating Contributes to Illness 14
Over 2.7 million people die due in-part to the lack of fruits and vegetables in their diets. Unhealthy diets are high in poor quality fats and processed foods, hormone and antibiotic added-fat and protein, sodium, and added sugars. Children are also experiencing these life-style related illnesses.. At least 20 million children under the age of five are considered overweight, and this number continues to grow. Childhood obesity is associated with a higher chance of premature death and disabilities later in life. The quality and the quantity of food consumption are both exceedingly important to keep in mind when planning for, designing, and maintaining an excellentdiet. These help to keep biological processes in order by preventing them from overworking or underperforming.
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Important Major Food Groups to Consider Once More 16
It is important to remember the major food groups and the function they serve in the body. These food groups provide a sharp reference to maintaining a healthy diet.
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Whole Food Plant-Based Diet Macronutrients 16
Macronutrients are the types of food that contribute towards the largest portion of nutrients for a healthy diet. Carbohydrates, fats, and protein are all known as macronutrients.
I. Carbohydrates– Carbohydrates are the bodies’ favorite and main source of energy. Some examples include fruits, bread, pasta, and potatoes. Carbohydrates are important because they provide the body with sugar, which is then converted into energy and can be stored for later use. Eating too many carbohydrates cna result in dietary imbalances and cause unnecessary weight gain.
II. Fats-. Fats are an important nutrient, when consumed in moderation because they are an important source of vitamins A, D, E, and K. There are two types of fats, saturated and unsaturated and they vary by containing different carbon-carbon bonds and hydrogen atoms. Saturated fats are solid at room temperature and below, whereas unsaturated fats are viscous and liquid like olive oil.
III. Protein– Protein is an important nutrient for the body because it builds up new tissues and muscles and maintains older tissues and muscles with nutritional support. It also provides stability for hormone production and balance, which effects many biological processes that are carried out daily in the body.
Micronutrients18
Micronutrients are the second major type of food that must be included in the diet. It’s mostly comprised of the minerals and vitamins that the body needs for all functions. Micronutrients are important to consume for a healthy diet because our body lacks the ability to produce them.
I. Phytonutrients– Phytonutrients are tremendously helpful in the maintenance of the body and aids in fighting diseases and cancer.
II. Minerals– Minerals are important because they help the body by providing nutrients that are specific in carrying out biological processes.
III. Calcium– Calcium is a significant part of a healthy diet because it helps strengthen bones and teeth. It’s often found in dairy products such as milk and yogurt.
Iron – Iron has a very important function because it carries oxygen with the help of hemoglobin throughout the entire body, therefore it is important to eat foods like grass fed beef and fish for iron intake.
IV. Fiber– Fiber is not produced by the body so it needs to be consumed through diet. It’s important because it helps our digestive system operate sufficiently by assisting with waste excretion. Fruits, nuts, and beans are all great sources of fiber; thus it is important to make sure that these are incorporated into one’s diet.
V. Vitamins– Vitamins are either water-soluble or fat-soluble. Water-soluble vitamins dissolve in water, which makes them hard to store in the body. These types of vitamins are usually flushed out with urine, which is why it’s important to eat food that has it. An example of a water-soluble vitamin is vitamin B3, which is called niacin. Niacin is important because it helps produce energy from the food. As for fat-soluble vitamins, these are stored in the liver and fatty tissues. An example of a fat-soluble vitamin is vitamin A, which is important because it helps preserve one’s vision and aids with organ functions.
VI. Grains– Grains are important for the body, especially whole grains because they help with weight loss by providing a full feeling after consuming a meal. Oatmeal and brown rice are great sources of healthy whole grains that one might want to consider adding to their diet.
VII. Herbs– Herbs are a great source of nutritional supplements and they are used to treat many different illnesses and disease.
Barriers to implementing a healthy lifestyle
The Food and Nutrition Service (FNS) of the U.S. Department of Agriculture (USDA) recently released a study providing clear evidence that well-designed nutrition education programs can lead to healthier food choices by participants in the Supplemental Nutrition Assistance Program (SNAP).
The study, SNAP Education and Evaluation Study (Wave II), evaluated the impact of several nutrition education programs on fruit and vegetable consumption among low-income elementary school children and seniors. The study found that children participating in certain nutrition education programs increased their daily fruit and vegetable consumption at home by a quarter- to a third cup and were more likely to choose low-fat or fat-free milk. Participating seniors consumed about a half-cup more fruits and vegetables daily.
“The results of this study reiterate the critical role of nutrition education and promotion in improving the healthfulness of SNAP purchases,” said Under Secretary Kevin Concannon. “USDA and our partners continue to explore a wide-ranging set of strategies that support families as they purchase, prepare and eat more healthy foods.”
Two of the programs studied for this report provided nutrition education lessons in schools, take-home materials and activities to low-income elementary-aged children. Researchers found that the design, content, and messages of the programs were well-received by school staff. The most successful intervention utilized a variety of methods to educate students while engaging parents and caregivers through take-home materials that helped to address concerns about providing healthy foods on a tight budget.
The third program provided direct nutrition education, take-home materials and other materials to low-income adults aged 60 to 80 at senior sites and other gathering centers. Researchers found that participants that completed take-home activities adopted healthier behaviors and were more engaged in discussions about overcoming the challenges and barriers to purchasing, preparing and consuming fruits and vegetables.
The study demonstrates that effective nutrition education programs, like those supported by the Nutrition Education and Obesity Prevention Grant Program, or SNAP-Ed, can impact SNAP participants’ willingness to try, buy and eat more healthy foods. The program, which was recently updated though the Healthy, Hunger-Free Kids Act, emphasizes evidence-based, outcome-driven interventions, with a focus on preventing obesity and coordinating with other programs for maximum impact and cost-effectiveness.
“The nutrition education provided by SNAP represents a unique opportunity to address the epidemic of obesity in our country, while also supporting vulnerable citizens with a strong nutrition safety net,” noted Concannon. “SNAP provides benefits to our nation’s health, as well as our economy. It is essential that Congress work quickly to enact a comprehensive, multi-year, Food, Farm and Jobs Bill that preserves these critical programs.”
Constantly Changing Dietary Guidelines
Changes in dietary guidelines regarding carbohydrate, protein, and fat intake consistently alter societal ideas of the optimal diet. These changes make it difficult for people to adjust their diet appropriately and sustainably to maintain consistent health. The most noticeable shift has been that 30% energy from fat is more reflective of moderate fat intake instead of 35% and that the intake of trans fatty acids should be extremely low. Another dietary change is that the process to establish recommendations has become more systematic in evaluating the scientific evidence supporting the recommendations. In terms of public health, the progress since the 1990s has illustrated that while understanding the role of specific components of foods for NCD risk is necessary, it may not be sufficient to fully understand the importance of diets in reducing risk. The orientation toward single nutrients or food components (e.g., sugars, saturated fatty acids, trans fatty acids) tends to emphasize one component of the diet in managing risk for NCDs rather than recognizing the importance of interactions among dietary factors and disease risk reduction, especially for macronutrients.
Industry-funded Food Research
According to numerous studies, food-industry-backed research reflects results funders want. These biased results ultimately sway in favor of the dietary consumptions promoted by the industries that fund them. According to Food Dive, “about 13% of research articles published in the top 10 most-cited nutrition journals in 2018 were backed by the food industry. And of those articles with food industry involvement, about 56% reported findings that were favorable to industry interests, according to a paper published in Plos One. Only about 10% of articles without food industry involvement reported findings favorable to business interests.” As Food Dive clearly states, “By establishing relationships with nutrition researchers, the food industry has the ability to increase its credibility, reduce criticism and encourage scientists to increasingly depend on its help, according to the study.” This biased credibility acts as a barrier to consumers by discouraging them from choosing truly healthier options. Instead, consumers are prompted to follow biased dietary guidelines promoted by research funded by the food industry.
Social Peer Pressure
Who wants to look weird and different in front of friends? No doubt when it comes to food
preferences, for teens especially, what they eat is often influenced by what their peers are eating. But what about peer pressure, food choices and weight management among adults? If you’re concerned about healthy nutrition and weight control, the harsh reality is that you have to be aware of what your friends are eating and their size. In fact, we know that celebrities and models have a great deal of influence on food choice and body image, but peer influence is even greater when it comes to personal views on health, diet and weight. “I’ll have what she’s having,” isn’t just a great movie line—it’s been found to be the “contagion factor” in the ever-growing obesity and overweight population. Friends, it seems, influence us in many ways, including whether we smoke, take vitamins, get the flu shot, drink too much, smoke or exercise.
When you hang out with friends who are overweight or obese, research suggests that you may be 57 percent more likely to pack on some serious poundage yourself.
If you can’t blame your friends, perhaps you can blame your brain. You see, under the influence of some foods, the part of your brain—the occipital lobe—that’s supposed to help you make good decisions, fails you. You are under the sway of what they are doing, not what you know you would be wise to do instead. Perhaps you think, “Maybe being overweight isn’t so unhealthy.” It’s not a virus you are catching, but behaviors and social norms are certainly influential.
Researchers who study this type of peer influence on eating and weight gain say there’s a “3 degrees of separation” influence.
1st degree: Close friends who are obese increase your chance of becoming obese by 57 percent.
2nd degree: Friends of friends who are obese raises your risk by 20 percent.
3rd degree: If a friend of a friend’s friend is obese, even if you never met them, your risk increases by 10 percent.
Costly Healthy Options
How much more does healthy eating cost? In a 2013 study, researchers analyzed the data and came up with a rough answer: about $1.50 more each day per person. That’s the difference between a very healthy diet — like one high in fruits, vegetables, nuts, and fish — and an unhealthy diet with lots of processed foods, meats, and refined (non-whole) grains.
On the one hand, that extra cost can add up. For a family of 4, that would be about $2,200 more a year. But on the other hand, $1.50 a day may be a lot less expensive than you expected. It’s cheaper than your daily latte. And that doesn’t include the long-term financial savings of healthy eating, such as a lower chance of serious and expensive chronic diseases as you and your kids get older.
Kelly Haws, PhD, associate professor of marketing at Vanderbilt University, studied how people think about the nutrition and cost of different foods. The results were published in 2017 in the Journal of Consumer Research.
“People generally believe that ‘healthy’ equals ‘expensive,’ ” Haws says. But that’s often not the case. One part of the problem is that we may confuse “healthy” with other labels that do increase costs, like “organic” or “gluten-free.”
However, unless you have a diagnosed medical condition, you can have a nutritious diet without worrying about those extra labels. The key is to eat more whole foods and fewer processed ones, says Alissa Rumsey, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics.
The Difference Between A Nutritionist and A Dietitian
Dietitians and nutritionists evaluate the health of their clients. And based on their findings, they advise clients on which foods to eat. Both are both experts in food and diet, and both are considered to be healthcare professions. Dietitians and nutritionists are certainly similar, but not quite interchangeable. Generally speaking, the role of dietitian is more regulated than that of a nutritionist. While anyone can go to school to study health and nutrition, in the US, depending on where a person wants to practice, there are certain licenses and certifications a dietitian has to earn to be able to work. 
Dietitians organize food and nutrition plans and promote healthy eating habits to prevent and treat illness. They find work in food service businesses, or working with patients in hospitals, clinics and other healthcare facilities. Dietitians also work at colleges and universities, where they may teach nutrition and health classes, do research or focus on public health issues.
In the US, the title “nutritionist” is not as regulated as “dietitian,” and tends to have a broader, more general meaning. The title is not generally protected, meaning that it can be used by anyone, unlike “doctor”, for instance, which requires proof of qualifications. Nutritionists typically do not have any professional training, and therefore, should not be involved in the diagnosis and treatment of any diseases.
One of the major differences is that a dietitian can help to diagnose eating disorders or help plan meals for the managing of symptoms of health problems. While nutritionists can certainly offer support in these areas, most of their work deals with food behavior. They teach clients about the general nutrition and health properties in food and offer nutrition supervision.
No Time for Healthy Eating 
You start with the best intentions: You bookmark healthy recipes, pick up kale and quinoa at the grocery store and buy a pressure cooker. But then something happens. You get slammed with a huge work project, you find yourself taking care of sick kids (or parents), or you spend all day running errands. Whatever the reason, life often leaves us no time (or energy!) to prepare meals. So you swing by the drive-thru or phone for a pizza, which leaves you feeling bloated and discouraged about eating healthy again. You’re right to be concerned. “A diet that’s high in saturated fat, sodium and sugar can lead to obesity , elevated blood cholesterol levels and high blood pressure — all of which are risk factors for heart disease,” says Isatu Isuk, R.D., L.D.N., a dietitian at The Johns Hopkins Hospital. But there are ways you can whip up wholesome meals at home without investing tons of time planning meals or grocery shopping. You can also eat healthier when you’re on the go. Isuk recommends these strategies to help you stay on track even when you’re feeling frazzled.
Healthy Restaurant Options
Many restaurants now offer lighter fare on their menus, often with calorie counts. Take a quick look at restaurant menus online to see which ones provide the best options before you head out. Then consider these tips when ordering:
- Eat a small salad or broth-based soup first. It’s a nutritious and filling start to your meal that will help you consume fewer calories overall.
- Choose veggie-based entrees or those with baked, broiled or grilled fish or skinless chicken.
- Look for meals that aren’t greasy or oily. For example, instead of ordering cheese-covered chicken enchiladas, get the grilled chicken or fish tacos. Choose food items without creamy sauces or gravies.
- Ask to substitute veggies or salad for fattening sides such as fries, or butter-laden mashed potatoes.
- Portions served at restaurants can be too big. See if smaller portions are available. Restaurants often offer “half” salads or sandwiches upon request. If not, ask for a doggie bag and be prepared to take home one-third to half of the meal.
- If you crave dessert, opt for fresh fruit or sorbet.
Convenient Home-Cooked Meal Kits
If the time it takes to gather recipes, plan what you’re going to eat for a week and grocery shop is what’s holding you back from eating healthy meals at home, there’s an easy solution: meal subscription boxes.
There are more than 100 different companies that box up multiple meals’ worth of groceries and deliver them to your house each week. Sure, the cost is more than if you did the meal planning and shopping yourself, but many find the convenience worth it. When your meal box is delivered, you can just add the pre measured ingredients together and follow the cooking instructions to get portion-controlled, tasty dinners on the table in minutes. You get to choose from a constantly rotating list of recipes. Many companies offer low-carb, low-calorie, gluten-free or vegetarian options as well. And you avoid buying ingredients that go unused and sit in the fridge.
“Whether you’re dining out or eating in, it’s important to think about a balanced diet,” says Isuk.
“That means making sure you’re getting a good mix of lean protein, vegetables, fruits, whole grains and healthy low-fat dairy.”
With such a wide range of convenient meal options available — and the information you need to make smart, heart-healthy choices — you can feel good about what you eat even when life gets busy.
Conclusion
The concept of an ideal diet is subjective and varies from person to person. While various diets like the keto diet, vegetarian diet, paleo diet, and Mediterranean diet have been recommended by nutritionists and practiced by our ancestors, they may not work for everyone due to individual differences in body composition and metabolism. Therefore, it is crucial to understand that what works for one person may not work for another. The increasing interest in dieting and its impact on health is a response to the rising rates of obesity and chronic diseases such as high blood pressure, cancer, cardiovascular disease, and diabetes. Hence, an ideal diet should be personalized, taking into account an individual’s health status, dietary preferences, and lifestyle. It should aim to maintain optimal health and prevent disease. However, it is always recommended to consult with a healthcare professional or a dietitian before starting any diet.
References (barriers)
Citations (best diet)
2https://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/
3 https://www.inlifehealthcare.com/2017/05/25/recommended-servings-food-group/
4https://www.nhs.uk/live-well/eat-well/
5 https://www.hgtv.com/design/decorating/design-101/color-wheel-primer
6https://www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html
7https://www.deannaminich.com/the-color-density-table-colorful-phytonutrients-in-common- foods/
9 https://www.doctoroz.com/gallery/20-negative-calorie-effect-foods-boost-metabolism
10https://medlineplus.gov/ency/patientinstructions/000104.htm
11 https://www.riseofthevegan.com/blog/going-vegan-biggest-trend-for-2018
12https://www.canr.msu.edu/news/food_micronutrients_explained_the_necessary_essentials
14https://www.choosemyplate.gov/grains-nutrients-health
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