Bhanushali Sonali Suresh Tara
Fitness Expert
The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.
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Patient's Query
Hello doctor,
I am a 40 year old female. What is meant by ultra-processed food? How do they differ from minimally processed or whole foods in terms of ingredients and production processes? Can you provide an overview of the common types of ultra-processed foods and their prevalence in the modern diet? How do ultra-processed foods contribute to issues like obesity, cardiovascular diseases, and other health concerns? Can you explain the role of additives, preservatives, and artificial ingredients in ultra-processed foods and their potential health implications? How can individuals make informed dietary choices to reduce their intake of ultra-processed foods and transition to a healthier balanced diet?
Kindly help.
Hello,
Welcome to icliniq.com
I understand your concern.
Yes, ultra-processed food lacks most nutrients due to its process. They are typically full of salt and refined sugar. Both can negatively impact our health. High salt can lower bone density, and refined sugar can unnecessarily damage your waistline. They also lack nutrients, so all daily requirements of macronutrients and micronutrients are affected. Few guidelines help:
Increase the consumption of fresh fruits and vegetables. These powerhouse foods are packed with fiber, vitamins, minerals, fruits, and antioxidants and help with improving gut health. The addition of low-fat dairy to your diet helps.
Milk, yogurt, and cheese offer the important vitamins and minerals women need to fight bone loss. These essential nutrients include calcium, phosphorus, potassium, magnesium, and vitamins D and K. Snack on low-fat yogurt with granola or fruit, or enjoy cheese and nuts as a tasty afternoon treat.
Whole grains have been linked to many health benefits, including reduced risk of cancer, heart disease, and even osteoporosis. Boost your whole grain intake with simple swaps. Use whole grain atta and switch sandwich bread from white to whole grain. Try brown rice or quinoa as a side to white rice.
Healthy fats play an important role in everyone’s diet, especially for women during menopause. These foods, including fatty fish, flax seeds, chia seeds, and avocados can help your body absorb nutrients. Get your fill of healthy fats by sprinkling chia seeds in a smoothie, topping a sandwich with avocado, or eating fish twice a week.
Protein can help boost muscle mass and bone strength. Two things that decline during menopause. Recent research suggests that older adults may need more than the currently recommended amount for adults over 18. This can help reduce the risk of sarcopenia (the loss of muscle mass, strength, and function).
The best sources of healthy protein include beans and legumes, wild salmon, eggs, and Greek yogurt.
I hope this helps.
Thank you.
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