Diet
Diet is arguably the most important factor in overall wellbeing. At minimum, a good diet is associated with good physical health, cognitive function, and emotional well-being. The Diet Measure in the Giji Holistic Index evaluates both nutritional intake and eating habits to assess how well respondents meet dietary guidelines and manage their nutrition.
The study of dietary nutrition suffers from the covariate problem and other practical difficulties that have prevented a scientific consensus from being reached on the exact quantities of which minerals and macronutrients are required for optimal health. Multiple trending diet plans such as veganism, vegetarianism, and the paleo and ketogenic diets all promote similar goals: a diet rich in fruits, vegetables, lean protein and complex carbs, and low in processed meat, sugary foods and drinks, and simple carbs. This position, with minor differences, is essentially the current consensus on good diet and has been adopted by the Index.
The Index does not take a stance on the issue of organic fruit and vegetables. "Organic" is here defined as produce that is absent of added active chemicals such as fertilizers, pesticides, herbicides, and artificial ripeners. A cautious position might recommend choosing organic on the reasoning that trace amounts of unusual molecules are occasionally toxic to humans (depending on the chemical). On the other hand, many of these chemicals have little credible evidence suggesting toxicity. As such, this is not covered by the Index.
Water Intake
Adequate water intake is essential for maintaining bodily functions, including digestion, temperature regulation, and cognitive performance. According to the National Academies of Sciences, Engineering, and Medicine 'Although a low intake of total water has been associated with some chronic diseases, this evidence is insufficient to establish water intake recommendations as a means to reduce the risk of chronic diseases. Instead, an Adequate Intake (AI) for total water is set to prevent deleterious, primarily acute, effects of dehydration, which include metabolic and functional abnormalities.' In other words, current research indicates consistently drinking 2L of water per day will result in the prevention of short-term illnesses, not long-term health improvement.
The abovementioned report recommended drinking 3L of water for men and 2.2L for women per day. However, 2L is often suggested as a baseline to ensure hydration needs are met, particularly in moderate climates.
Greens Variety
A diverse intake of fruits, nuts, seeds, and vegetables provides a wide range of essential vitamins, minerals, and antioxidants. Research is ongoing in this area, and while exact quantities of nutrients are not settled, the tentative consensus in the literature is that as wide a variety of plant-based foods as possible is a safe way to ensure you are receiving all the nutrients your body needs.
In this context, more is better. For inspiration reviewing your greens variety feel free to consult this resource: https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
Fruit Intake
Fruits are an essential source of dietary fiber, vitamins (particularly vitamin C), and various antioxidants. The Dietary Guidelines for Americans 2020 - 2025 advises 2 cups of fruit per adult per day.
Vegetable Intake
Vegetable intake is critical for supplying essential nutrients like fiber, potassium, and vitamins A and C. The Dietary Guidelines for Americans 2020 - 2025 advises 2.5 cups of vegetables per adult per day. This is roughly equivalent to European countries where the advice varies from 250g to 400g (3 serves to 5 serves).
Lean Protein
Lean meat, such as chicken breast, salmon, venison and kangaroo are excellent sources of protein, vitamins (e.g., B12), and minerals like iron and zinc. While this is also true of meat such as beef mince and pork, lean meat contains much smaller quantities of harmful fats.
Complex Carbs
Complex or whole carbohydrates, such as brown rice and rye bread, provide "sustained energy". This means the carbohydrate molecules are longer than those of white bread or rice, and so it takes the body longer to break them down into glycogen. This keeps blood sugar stable and ensures energy from these foods is released throughout the day, rather than in one brief surge followed by a slump.
Note that although Dietary Guidelines for Americans recommend that at least half of all grains consumed should be whole grains to maximize health benefits, this should be considered a low bar.
Sugary Foods
Processed sugary foods such as candy bars and pastries have high quantities of sucrose and glucose, two of the simplest carbohydrates. These molecules are rapidly broken down by the digestive system and will lead to spikes in blood sugar levels within minutes of consumption. Regular consumption of such foods is linked to weight gain, type 2 diabetes, and dental problems. The American Heart Association recommends limiting added sugars to no more than 25 grams per day for women and 36 grams per day for men to maintain optimal health.
Sugary Drinks
Sugary drinks, such as sodas and sweetened juices, contribute significantly to excessive calorie intake and are linked to an increased risk of obesity, type 2 diabetes, and dental issues. The World Health Organization recommends reducing free sugar intake to less than 10% of total daily energy intake, with an even stronger recommendation of reducing it to 5% for added health benefits. This equates to about 25 grams (or roughly 6 teaspoons) of sugar per day for an adult. Reducing consumption of sugary drinks can lead to better overall health outcomes and weight management.
Minimising or removing consumption of sugary drinks is an easy win for those looking to quickly improve their health.
Processed Meat
Processed and fatty meats, as well as fast food, are often high in saturated fats, sodium, and preservatives, which have been linked to an increased risk of cardiovascular diseases, obesity, and certain cancers. Did you know the World Health Organization classifies processed meats as Group I - Known Carcinogens? It is recommended to limit consumption of pepperoni, bacon, prosciutto, salami, minced meat, burger patties and sausages.
Simple Carbs
White carbohydrates, such as white bread, pasta, potatoes, and rice, taste good because they consist mostly of simple short-chain carbohydrates that the body can rapidly break down and convert into glycogen. Consuming these foods may lead to spikes in blood sugar and increase the risk of developing type 2 diabetes. Replacing white carbs with whole grains is recommended to provide more sustained energy and improve heart and digestive health.
Weight Control
Body Mass Index (BMI) is an imperfect but common measure to assess weight-related health risks stemming from diet, exercise, or health habits.
A BMI between 18.5 and 24.9 is considered healthy for most adults, while a BMI outside this range may indicate underweight, overweight, or obesity. High BMI is associated with an increased risk of heart disease, diabetes, and certain cancers, while low BMI may signal malnutrition or other health concerns. However, BMI does not account for muscle mass or fat distribution, so it should be considered alongside other health indicators.
Food Labelling
Nutrition or Food Labelling literacy is an essential skill for maintaining a healthy diet.This is because first impressions of food are influenced by the packaging, naming, and other marketing materials which may be misleading as to its health benefits. A 2019 study conducted in Brazil by Verissimo and colleagues found regularly reading labels is associated with a 38% lower consumption of sugar and a two-fold increase in whole grains. Similarly, a 2024 study in Texas found that adolescents who regularly read food labels are far likelier to consume greater quantities across 13 healthy food groups, and generally consume less unhealthy food groups (except, interestingly, energy drinks).
Night Snacking
Late-night snacking, particularly close to bedtime, has a number of side effects that have a low profile considering their consequence.
Night snacking is associated with weight gain. At night, the body's metabolism slows down as an aspect of sleep. This has the effect of making it harder to burn calories efficiently, and so a higher proportion of calories consumed before sleep are stored as fat.
Night snacking is associated with sleep disruption as eating close to bedtime can cause indigestion, leading to disturbed sleep. Poor sleep quality in turn has been linked to increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satiety hormone), both of which promote increased hunger and further weight gain.
Night snacking is associated with emotional eating, or eating as a coping mechanism for unpleasant emotions. People who engage in this behaviour are more likely to consume higher-calorie foods, which in turn increase risk of metabolic disorders and weight gain.
It is recommended to avoid eating at least 2-3 hours before bedtime for optimal digestion and metabolic health.
Emotional and Compulsive Eating
Portion control is a key factor in maintaining a healthy weight and avoiding the risks of obesity or malnutrition. Overeating can lead to excess calorie intake and weight gain, while under-eating can deprive the body of essential nutrients, and counterintuitively lead to weight gain.
Emotional eating, or using food to cope with negative emotions, can lead to poor dietary habits and weight gain over time. According to the American Psychological Association, emotional eating often involves the consumption of high-calorie, comfort foods, which provide short-term relief but may exacerbate stress or guilt in the long run. Developing healthier coping mechanisms for managing emotions is key to preventing this behavior.
