WHAT MAKES A DIET HEALTHY

A healthy diet is a crucial aspect of maintaining our overall wellbeing and protecting us against malnutrition and non–communicable diseases (NCDs). These diseases (such as diabetes, heart disease and cancer) are prevalent in the society that we live in and this is largely due to unhealthy dietary habits and sedentary ‘digitalised’ lifestyles.

To maintain a balanced and healthy diet, you should limit the intake of saturated fats to less than 10% of your total energy intake. Additionally, trans-fats should be kept below 1% and replaced with healthier unsaturated fats. Sugars, both added and naturally present, should constitute less than 10% of total energy intake, with an ideal target of less than 5%. To protect against hypertension and heart-related conditions, daily salt intake should not exceed 5 grams.

For you to achieve a healthy diet, there are five key factors to consider: adequacy, balance, calorie control, moderation and variety:

• Adequacy entails providing sufficient essential nutrients, fibre and calories in the diet.
• Balance involves consuming a diverse mix of nutrients without overemphasising one at the expense of another.
• Calorie control is essential to match energy intake with energy expenditure to maintain a healthy weight but pay attention to the quality of calories by consuming nutrient-dense and wholesome foods.
• Moderation prevents excessive consumption of unhealthy foods.
• Variety ensures the intake of nutrients from various food groups.

To ensure a healthy diet, the nutritionists at Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa suggest that you keep it simple – start with a focus on incorporating more fruits and vegetables into the diet making up half of your plate at each meal and try to opt for whole grains like quinoa and whole wheat bread. Consciously read the labels and reduce processed food intake, choosing instead wholesome and natural options. Also try to embrace healthier snacking choices, opting for things such as fruits, nuts and yoghurt. Avoid toxic sugary drinks and increase your intake of water, fresh juices and herbal teas.

To support you on your personalised journey to whole being wellness, Kamalaya offers atailored selection of online courses and consultations through Kamalaya Connect and through on-island retreat experiences. The Fundamentals of Nutrition course offered on Kamalaya Connect empowers individuals to make informed decisions about their eating habits, promoting vitality and longevity. With personalised online nutritional guidance, even those who already follow a healthy diet can benefit from easy-to-implement advice and tailored recommendations.

For those seeking a more immersive experience, the Ideal Weight retreat at Kamalaya focuses on nourishment, balance and sustainable weight management. Wellness experts collaborate to address unique barriers to weight loss and restore balance, achieving an individual’s natural optimal weight as a reflection of systemic health. Supported by carefully selected massage treatments and calming therapies, this retreat empowers participants to enjoy their journey towards their ideal weight.

Embracing Kamalaya’s transformative approach to nutrition enables you to set the stage for a truly integrated whole-being wellness journey.