Russian gastroenterologist Maria Shamanskaya has advised people to follow the 80/20 rule when planning their meals, dedicating the vast majority of their food intake to healthy options while leaving a small portion for favorite treats.
Speaking to the Russian news network RT, Shamanskaya explained that about 80 percent of a daily diet should consist of nutritious, whole foods. The remaining 20 percent can include desserts, pastries, certain types of sausages, and other preferred dishes that might not be considered strictly healthy.
Shamanskaya told the outlet that the simpler the composition and preparation of a dish, the better it is for the body. She suggested that examples of clear and simple meals include a piece of baked fish served with vegetables and grains, a fresh vegetable salad dressed with olive oil, cottage cheese paired with fruit, or soup made with a vegetable or lean meat broth.
Simple ingredients and balanced eating
The doctor added that a longer list of ingredients on a product package, particularly when it includes many artificial additives, indicates that the food is further away from the concept of a simple meal. She noted that this proportional dietary approach helps maintain a healthy nutritional balance without causing feelings of guilt or requiring strict prohibitions.
The 80/20 approach to nutrition is designed to promote sustainable eating habits rather than rigid dieting. By avoiding strict limitations, people are often able to maintain a healthy lifestyle over a longer period.
The expert also advised limiting the consumption of fast food and ultra-processed products. Ultra-processed foods are typically manufactured items that have undergone physical and chemical changes, often containing preservatives to extend shelf life.
She specifically recommended cutting back on processed meats, listing sausages, hot dogs, ham, bacon, and ready-made meat semi-finished products as items to restrict. Gastroenterologists often warn against a high intake of processed meats due to their impact on the digestive system.
Mediterranean diet and pancreatic health
Earlier reports indicated that following a Mediterranean diet could lower the risk of developing pancreatic cancer. Pancreatic cancer is a serious disease that begins in the pancreas, a vital organ situated in the abdomen that plays a crucial role in digestion and blood sugar regulation.
The Mediterranean diet is a nutritional approach based on the traditional eating habits of countries bordering the Mediterranean Sea. It typically features a high intake of fresh vegetables, fruits, whole grains, legumes, and healthy fats such as olive oil.
Scientists have suggested that this potential protective effect against pancreatic cancer might be directly linked to the diet providing large amounts of dietary fiber, antioxidants, and omega-3 fatty acids. They also believe the health benefits could be connected to how this style of eating positively influences inflammation levels, insulin sensitivity, and the gut microbiota.
