The final wellness domain in the MY SCORECARD acronym for the NCHPAD MENTOR program can be one of the most challenging areas of life for many people. A healthy diet is important, but can be hard to maintain. Everyone struggles at times with living a healthy routine, but small changes can lead to big results. Here are some things to know when planning for a healthy lifestyle change.

The Difficulties Behind Diets

The rise of obesity and type 2 diabetes in the United States is closely linked to dietary habits. Research shows that increased caloric intake along with reduced physical activity has caused these health crises [1].

Poor dietary choices can also lead to chronic diseases like high blood pressure and heart disease, which are among the leading causes of death. Many people find it difficult to recognize the long-term consequences of their dietary choices until serious health issues arise.

Sticking to a healthy diet is also a significant challenge for many people. New dietary recommendations or an overwhelming number of new studies can seem very confusing if you are trying to make a change to what you eat.

One day, eggs are labeled unhealthy because of cholesterol; the next, they’re considered good for you. However, the truth is that effective diets consist of a balance of whole foods, mostly from plants.

Nutrition is not one-size-fits-all. For individuals with disabilities, such as spinal cord injuries, the difficulties of maintaining a healthy diet are heightened due to altered metabolic rates and caloric needs.

There is good news, however: the most effective approach to weight management involves small, sustainable dietary changes. Research shows that losing just 5 to 10 percent of body weight can lead to meaningful health improvements [2].

A Special Note on Depression and Diet

Research increasingly shows that diet can significantly impact mental health. Experts argue that certain foods may lower depression risk, which is crucial for individuals with disabilities.

Nutritional psychiatry combines diet management with psychiatric support. The Mediterranean-style diet is an example of a change that can lead to healthier brain function and potentially protect against dementia, contrasting sharply with the effects of a typical Western diet.

Some Good News about Diet

On a positive note, general dietary guidelines can benefit most people. The typical Western diet, high in processed foods and low in fruits and vegetables, has been linked to numerous health issues. Simply reducing processed food intake and increasing the amount of whole foods you eat can lead to significant health improvements, including lowered risks for heart disease and type 2 diabetes.

Think of dietary change as a long-term commitment, emphasizing gradual improvements rather than drastic restrictions.

Remember the children’s game “Chutes and Ladders?” Adopting a mindset like “Chutes and Ladders” can be helpful. Know that there will be good days and setbacks, but the key is to rebound quickly and keep striving for healthier choices.

Nutrition 101: General Diet Pointers

1. Managing diet through gradual, sustainable changes is more effective than adhering to specific diets, which often lead to temporary weight loss followed by regaining weight. Research shows that about 95% of dieters eventually regain the weight they lost. Instead of restrictive diets, make small, incremental changes that promote a balanced diet without extreme deprivation [4].
2. Weight loss doesn’t have to be dramatic to yield health benefits; even a 5-10 percent reduction in body weight can significantly lower the risk of chronic conditions like type 2 diabetes and heart disease. The goal should be to develop a personalized, sustainable eating plan rather than striving for rapid weight loss.
3. Reducing processed and ultra-processed foods is crucial; about 60% of calories in the average American diet come from these sources, which are linked to various chronic diseases. Reading labels can help identify and limit these unhealthy options.
4. Processed meats also pose significant health risks, with studies showing increased disease and diabetes risk associated with daily consumption. It’s important to limit these meats and replace them with healthier alternatives.
5. Completely removing favorite unhealthy foods will rarely succeed. Incorporating occasional treats can help people maintain their diet without feeling deprived. Likewise, reducing sugary beverages – known to have no health benefits – is essential for weight management and overall health. Studies link high consumption of sweetened drinks to increased mortality risks, making it vital to promote healthier alternatives.
6. Natural sugar substitutes like Stevia and Truvia can be beneficial, though it may take time to adjust to these changes. Overall, focus on gradual dietary improvements that can sustain long-term, promoting both physical health and well-being.
7. The concepts of mindful eating and nutrition are vital for maintaining healthy weight and improving overall health. Mindful eating encourages individuals to be aware of their hunger and fullness cues, promoting a balanced relationship with food. By focusing on the sensations of eating and the emotional responses associated with food consumption, people can significantly reduce overeating, often leading to discomfort and weight gain.
8. Weigh yourself often, although it may be challenging for individuals with mobility issues. Accessible scales are increasingly available in clinics and fitness centers, allowing participants to monitor weight more effectively. Importantly, weight is not the only indicator of health; metabolic changes such as improvements in blood pressure, cholesterol levels and blood glucose can also signify progress.
9. Manage hunger proactively by avoiding extreme hunger scenarios. This involves planning and packing healthy snacks to prevent the temptation of unhealthy fast food when hunger strikes. Such preparation can help individuals make healthier choices, particularly in environments with limited options.
10. Incorporate “super” foods with medicinal qualities to further enhance health. Foods rich in antioxidants, vitamins and fiber, such as fruits, vegetables and nuts, are essential for reducing the risk of chronic diseases like diabetes, heart disease and cancer. For instance, blueberries and olive oil are highlighted for their numerous health benefits, including lowering blood pressure and providing healthy fats.
11. Eating out presents additional challenges, as it is easier to lose control over portion sizes and ingredient quality. Strategies for making healthier choices when dining out include avoiding buffets and fast-food options and selecting restaurants with healthier offerings.
12.  Consider replacing unhealthy foods in their diets with healthier alternatives. Creating a list of their top unhealthy foods and identifying substitutes can facilitate this process. Setting short-term, achievable goals focused on improving food quality rather than drastic weight loss is encouraged to promote sustainable changes.
13. Monitor eating habits through the 5 W’s – who, what, when, where, and why – to enhance awareness of dietary behaviors. This practice, whether through diaries or smartphone apps, helps people recognize patterns and make informed food choices, ultimately leading to healthier eating habits.

References

1. NHLBI, NIH. “Causes and Risk Factors | NHLBI, NIH,” March 24, 2022. https://www.nhlbi.nih.gov/health/overweight-and-obesity/causes#:~:text=Overweight%20and%20obesity%20can%20develop,%2C%20and%20being%20physically%20active).
2. Ryan DH, Yockey SR. Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over. Curr Obes Rep. 2017 Jun;6(2):187-194. doi: 10.1007/s13679-017-0262-y. PMID: 28455679; PMCID: PMC5497590.
3. David, Marc. “3 Reasons Why Diets Don’t Work.” Institute for the Psychology of Eating, July 11, 2014. https://psychologyofeating.com/3-reasons-diets-dont-work/.