Diets are changing. 3 ways to take back healthy habits

Life in South Africa has changed dramatically over the last two decades, and so has the way we eat. Economic growth and rapid urbanisation have resulted in an increase in access to fast food and processed food, and consequently our diets have changed.

In addition, our increasingly busy lifestyles often lead us to seek convenience in the form of fast foods, while it leaves too little time to exercise or get outdoors.

Here are three ways to take back healthy behaviours in our modern, urban environments:

1. Avoid ultra-processed foods

"These foods (including junk foods) are high in sugar and fat, and consequently high in kilojoules," says Discovery Vitality dietitian Terry Harris. "They provide energy, which can lead to weight gain if eaten in excess, without offering enough beneficial nutrients.

If you're short on time but love to snack, check out these convenient 'Good food on the go' recipes from the Vitality HealthyFood Studio for some easy, healthy alternatives.

2. Limit liquid sugar

Globally, people are consuming increasing quantities of sugar-sweetened foods and drinks, which are associated with weight gain and chronic diseases such as diabetes and heart disease.

Sugary drinks, in particular, are a major contributor to high sugar intake. These drinks (including 100% fruit juice) are a significant source of added sugar, but they don't make you feel full. This means a sugary drink with your meal could have you consuming many more kilojoules than you realise, because people tend not to eat less to compensate for the extra kilojoules they drink.

3. Get to grips with food labels

A 2015 study by the South African Journal of Science found that some of the largest shifts in food consumption were in sauces, dressings and condiments.

Learn how to interpret food labels and check them whenever you buy these items and other processed foods. Especially in things like sweet chili sauce and chutney, the sugar and salt content is higher than is healthy to add to your meal.

Harris adds, "Good nutrition starts with consistently healthy habits. It sounds basic, but just replacing sugary drinks with water and eating more vegetables can demonstrably improve your health."

So buy fresh, raw ingredients as much as possible and learn to put them together in fun, tasty ways (visit the Vitality HealthyFood Studio to find out how), and watch how the change in diet affects your overall wellbeing!