Dossier
Text: Camille Andres, Erik Freudenreich and William Türler

Staying fit through healthy eating

A balanced diet boosts the immune system. By asking themselves a few simple questions, anyone can control their appetite, avoid gaining excessive weight and stay healthy. A look at the 21st century diet: a mix of personalised nutrition and futuristic powder.

Personalised daily nutrients served in the form of capsules – that’s the futuristic programme launched a few months ago by fifteen researchers from the Nestlé Institute of Health Sciences (NIHS) in Lausanne. Code name: Iron Man.

The idea is to create a machine that can analyse a person’s nutritional deficiencies and then concoct a custom blend of essential vitamins and minerals tailored to the individual. Inspired by the food replicator that featured in the Star Trek series, this future Nespresso-like nutrient dispenser is one of the many examples of research aimed at developing personalised nutrition. To each his own diet. We are not all created equal when it comes to food. Some nutrients are recommended based on an individual’s profile (healthy, obese, diabetic, etc.), age or gender.

“We metabolise a given food differently depending on our genetic make-up,” says François Pralong, chief of the Endocrinology Service at Lausanne University Hospital (CHUV) and professor at the Faculty of Biology and Medicine at the University of Lausanne. Some individuals are more sensitive than others to a given amount of salt. And that sensitivity can apply to all types of micro-nutrients (vitamins, minerals, trace elements, etc.) and even macro-nutrients (proteins, carbohydrates, lipids).

Both children and the elderly are among the individuals who need vitamin and mineral supplements the most.

1. Age and gender differences

Children need more vitamins, minerals and calcium. The elderly should generally reduce their salt intake and consume more vitamin D, calcium and enough proteins. Their tendency to lose their appetite and sense of taste leads them to eat less and lose weight and muscle mass (cachexia). Healthy adults need smaller amounts of vitamins and minerals and less calcium, because they have already built up adequate stores of these nutrients. Due to their menstrual cycle, women need more iron than men and, at menopause, more calcium to offset the higher risk of osteoporosis. But these are general guidelines. The food pyramid (by order of importance: fluids, fruit & vegetables, cereals, dairy products, meat, fish, fats and, last, sweets, snacks and alcohol) still holds true. Eating high-fat foods, such as fast-food, delays the feeling of satiety, meaning you tend to eat more.

A proper diet also boosts the immune system. “For a healthy subject, the best immunity comes from a balanced and varied diet with more fruit and vegetables, vegetable fats, fish, poultry and white meat,” says Pauline Coti Bertrand, head of clinical nutrition at the CHUV. “However, other foods should not be excluded. This is called ‘relative frequency’. Supplements can be an option for sick patients, depending on the needs that arise as a result of the illness. The most important thing is to maintain your weight as close as possible to your healthy weight, and to exercise.”

The nutrition pyramid: foods placed at the bottom can be eaten more frequently and in greater quantities.

2. Avoid frustration

A proper diet also boosts the immune system. “For a healthy subject, the best immunity comes from a balanced and varied diet with more fruit and vegetables, vegetable fats, fish, poultry and white meat,” says Pauline Coti Bertrand, head of clinical nutrition at the CHUV. “However, other foods should not be excluded. This is called ‘relative frequency’. Supplements can be an option for sick patients, depending on the needs that arise as a result of the illness. The most important thing is to maintain your weight as close as possible to your healthy weight, and to exercise.”
People with a disorder such as obesity face different issues. “Nowadays, we no longer use diets at all,” says François Pralong. “We noted that the restrictions cause frustration, which invariably leads to relapse.” The yo-yo effect of losing and regaining weight is extremely unhealthy because it reduces lean body mass (muscle) and leads to gradual gains in fat. Three or four weight swings in ten years can have devastating effects on metabolism and open the pathway to insulin resistance, diabetes or hypercholesterolaemia.

Why do we eat? Out of hunger, desire, boredom, stress? This awareness can help us control our eating and avoid gaining excessive weight.

3. Controlling your appetite

Over the past few years, scientists have discovered a whole slew of hormones that regulate the appetite. This does not refer to the hormonal treatments used to reduce hunger. That is why taking a psychological approach is so important. Marion Linda, assistant psychologist with the Obesity Prevention and Treatment Consultations Unit at the CHUV, believes that healthy eating means, from a psychological point of view, “clearly identifying body sensations” and, in general, handling one’s emotions well.

“People need to develop their understanding of the mechanisms of food intake,” says François Pralong. In other words, why do we eat? We eat out of hunger, desire, compensation, spite, boredom, stress, etc. Eating habits should be slightly altered while bearing in mind a few dieting tips about what a healthy plate should look like in terms of quality (food pyramid) and quantity: do not take a second helping, chew and eat slowly so that you don’t outpace the feeling of satiety.

Patients’ weight needs to stabilise over the first six to ten months before they can hope to lose about 10% of their weight over a one- to two-year period. This can sometimes be disappointing, especially for highly overweight people. And of course, physical activity is just as important – or even more so. “Ideally, everyday people should do twenty to thirty minutes of enough physical activity to break a sweat, regardless of the physical effort or time of day,” says François Pralong. “Even ten minutes is enough to limit cardiovascular risks.”



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Is Eating fish good for your neurons?

yes The iodine and omega-3 in fish do in fact contribute to keeping certain neurological functions in good condition. So-called “oily” fish is recommended, such as salmon, mackerel and sardines (which actually contain no more fat than a semi-lean meat), rich in precious essential fatty acids.

Can Adults digest milk?

yes and no Milk contains lactose, a carbohydrate that requires a special enzyme (lactase) to be broken down properly. The human body was not originally designed to digest lactose after nursing during infancy. But since neolithic times, as populations became more sedentary, people of European descent have developed the ability to assimilate lactose into adulthood. Conversely, most people from Asia and Africa lack the enzyme lactase as adults and are often lactose intolerant.

Is Spinach rich in iron?

no Like many green vegetables, spinach contains iron. But it needs to be absorbed in large amounts to reach the daily intake of 14 mg recommended by dietitians. Iron is an essential mineral for our organism, playing a role in the transport of oxygen to our cells through haemoglobin and in mechanisms involving neurotransmitters. One hundred grams of fresh spinach leaves only contain 2.7 mg of the precious mineral, significantly less than lentils, eggs, seafood and especially meat.

Is Garlic good for blood circulation?

yes This aromatic plant rich in antioxidants helps reduce the absorption of fat and cholesterol. It also prevents atherosclerosis, which is caused by fatty deposits on the artery lining. Garlic therefore acts as a serious weapon in preventing cardiovascular diseases.

Is Wholemeal bread more nourishing than white bread?

yes As its name indicates, wholemeal bread is made from whole wheat grains. This means it contains more fibre, mineral salts and vitamins. Eating wholemeal versus white bread also increases the feeling of satiety.

These informations were compiled with the help of Marie-Pascale Oppliger, a qualified dietitian from the Biel Nutrition Centre and a member of the Swiss Association of Registered Dietitians (ASDD).