Healthy Diet Fundamentals |
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In the wake of another year of failed resolutions to eat healthier, cook more and exercise, it is time to be proactive about health and nutrition. Many of us need to recalibrate how we think about health care. Too many think about health only when we become symptomatic and visit a physician. Subsequently, we need to think less about treatment and more about prevention. Heart disease, diabetes, stroke and numerous other obesity-related ailments, which are some of our top killers, derive from poor eating habits. Nutrition is perhaps the most effective arrow in our disease-prevention quiver. Understanding the basics of what is healthy and why it is nutritious is the first step towards better shopping, cooking and eating habits.
Below are a list of food ingredients, nutrients or factors that have a known impact on human health and nutrition. Understanding how these things affect the body establishes a basic, fundamental understanding for shopping, cooking and eating healthier.
Total Calories: Eating more calories than you burn will result in weight gain. Start to portion control when you go shopping. The less you buy, the less you prepare, and the less you eat.
Simple Sugars: Refined carbohydrates such as white flours, sugar and other sweeteners provide caloric energy, but little nutrition. They raise blood sugar quickly and can tax insulin production to the extent of inducing insulin resistance and type-II diabetes. Since they digest quickly, hunger returns faster, which often result in additional calories.
Sodium: Although sodium contains essential electrolytes, excessive consumption can cause high blood pressure, heart disease, stroke and diabetes. Experts estimate Americans consume double the recommended amount of sodium, mostly through packaged and processed foods. Other studies indicate a 50 percent reduction in sodium could save 150,000 lives each year.
Healthy Fats: Heart healthy effects of good fats such as mono and poly-unsaturated fats found in seafood, nuts, avocados and olives get a lot of attention. Fat is a conduit for flavor, tenderness and other characteristics that make food appetizing, so it is important to incorporate the “right” fats in a diet.
Fish: Fish contain healthy omega-3 and omega-6 fatty acids, which benefit the heart by raising good cholesterol (“HDL”) and lowering bad cholesterol (“LDL”). It also provides the protein and amino acids essential to many bodily functions.
Nuts: Pecans, almonds, walnuts and other nuts offer plant-based protein, fiber and many vitamins and minerals. They contain the good fats and the combination of the fiber and fat make them a satisfying and healthy bridge between meals.
Fiber: Fiber slows down food as it passes through the digestive tract, which means longer periods of satiety. Feel full longer, and snack or binge less. Fiber can also help keep the heart healthy. Fiber-rich foods usually come in the form of whole grains, nuts, legumes, fruits and vegetables that provide an assortment of plant-based protein resources that are low in bad fats and high in minerals and vitamins.
Fruits: Fresh, whole fruits provide energy with their sugar, but also contain fiber and various minerals and vitamins essential to building the immune system and activating helpful disease suppressing genes and cells.
Vegetables: Chock full of minerals, vitamins, essential oils and fiber, four-to-five servings of vegetables daily are a must for minimizing the risks of heart disease, diabetes and various cancers. To get an assortment of vitamins, minerals and nutrients, eat a variety of vegetables with a variety of colors.
Lycopene: Studies show lycopene may suppress certain cancer genes from growing, which explains the well-documented benefits against prostate cancer. Foods with an orange or red color typically contain lycopene, so guavas, watermelons and tomatoes are good sources. Lycopene levels in cooked tomatoes tend to exceed levels in raw tomatoes.
Flavonoids: They are anti-inflammatory compounds that can help strengthen blood vessels, which protects the heart. Being nutritious also means being able to indulge in a piece of dark chocolate or having a glass or wine or other alcoholic beverage daily, all of which contain flavonoids.
Turmeric: Curry and mustard lovers rejoice because the yellowish spice associated with Indian or Middle Eastern cuisine has an active agent that activates certain genes in the brain to remove damaging waste materials that lead to memory loss and even Alzheimer’s. According to Dr. Roizen, an average curry dish or a packet of yellow mustard has the suggested daily amount.
Coffee: Coffee’s various antioxidants and compounds may help to ease the strain on the liver. The liver acts as a filter ushering many toxins and waste matter out of the body. Studies have shown coffee drinkers tend to have less liver enzymes in their blood, which builds up if there is liver damage. Other studies have shown coffee to also have a high level of antioxidants that prevent cell-damaging free radicals from developing in the body.
Alcohol: Studies have shown moderate consumption of alcohol, which tends to relax the blood vessels and quicken blood flow can reduce the risks of heart disease, stroke and possibly diabetes, gallstones and some cancers. Nevertheless alcohol has drawbacks such as addiction and in some cases, elevated risks of breast cancers. However, in moderation, a daily glass of wine, spirits or even beer can have healthy benefits.
Vitamins: Vitamins may come from a balanced diet, but supplements are also a good way to ensure the body receives essential vitamins that can prevent heart disease, cancer, osteoporosis and other chronic diseases. Dr. Walter Willet of Harvard School of Public Health and author of Eat, Drink, and Be Healthy, recommends a daily multivitamin. Folic acid, vitamin D, B6, B12 and E are the vitamins most people do not get enough through diet. Studies show folic acid can decrease the risk of birth defects and also neutralize the elevated risk of breast cancer for women that have a daily alcoholic beverage. More information is coming out about vitamin D’s anti-cancer and immunity-boosting benefits, but research shows a daily multivitamin containing vitamin D and folic acid can reduce the risk of colon cancer. Experts believe up to 15 minutes of daily sun exposure can also generate sufficient vitamin D.
Minerals: Minerals such as calcium, zinc and selenium are also necessary components in the body’s arsenal against disease and aging. They can promote bodily functions that remove waste matters and also increase the development of immune system cells. Seeds, nuts and green leafy vegetables contain the highest concentrations of minerals.
Micronutrients: These are dietary minerals that the body needs in smaller quantities for basic functions. Vitamin A, iron and iodine are micronutrients that are often deficient in poorer, malnourished countries. A diet balanced with fruits, vegetables, seeds, nuts, grains and various plant and animal protein sources can provide the necessary amounts.
In the constant battle for health and wellness, the most effective weapon may be the combination of a balanced diet featuring these nutrients and ingredients with regular exercise. Think of how and what you eat as the fuel or building block for your body. Nature disperses vitamins and nutrients in various foods, so it is up to us to seek and eat these natural occurring varieties. That means a balance of protein, whole grains, legumes, vegetables and fruits. The quality of the fuel we put into our bodies has a direct relationship with our health and well-being.
Below are a list of food ingredients, nutrients or factors that have a known impact on human health and nutrition. Understanding how these things affect the body establishes a basic, fundamental understanding for shopping, cooking and eating healthier.
Total Calories: Eating more calories than you burn will result in weight gain. Start to portion control when you go shopping. The less you buy, the less you prepare, and the less you eat.
Simple Sugars: Refined carbohydrates such as white flours, sugar and other sweeteners provide caloric energy, but little nutrition. They raise blood sugar quickly and can tax insulin production to the extent of inducing insulin resistance and type-II diabetes. Since they digest quickly, hunger returns faster, which often result in additional calories.
Sodium: Although sodium contains essential electrolytes, excessive consumption can cause high blood pressure, heart disease, stroke and diabetes. Experts estimate Americans consume double the recommended amount of sodium, mostly through packaged and processed foods. Other studies indicate a 50 percent reduction in sodium could save 150,000 lives each year.
Healthy Fats: Heart healthy effects of good fats such as mono and poly-unsaturated fats found in seafood, nuts, avocados and olives get a lot of attention. Fat is a conduit for flavor, tenderness and other characteristics that make food appetizing, so it is important to incorporate the “right” fats in a diet.
Fish: Fish contain healthy omega-3 and omega-6 fatty acids, which benefit the heart by raising good cholesterol (“HDL”) and lowering bad cholesterol (“LDL”). It also provides the protein and amino acids essential to many bodily functions.
Nuts: Pecans, almonds, walnuts and other nuts offer plant-based protein, fiber and many vitamins and minerals. They contain the good fats and the combination of the fiber and fat make them a satisfying and healthy bridge between meals.
Fiber: Fiber slows down food as it passes through the digestive tract, which means longer periods of satiety. Feel full longer, and snack or binge less. Fiber can also help keep the heart healthy. Fiber-rich foods usually come in the form of whole grains, nuts, legumes, fruits and vegetables that provide an assortment of plant-based protein resources that are low in bad fats and high in minerals and vitamins.
Fruits: Fresh, whole fruits provide energy with their sugar, but also contain fiber and various minerals and vitamins essential to building the immune system and activating helpful disease suppressing genes and cells.
Vegetables: Chock full of minerals, vitamins, essential oils and fiber, four-to-five servings of vegetables daily are a must for minimizing the risks of heart disease, diabetes and various cancers. To get an assortment of vitamins, minerals and nutrients, eat a variety of vegetables with a variety of colors.
Lycopene: Studies show lycopene may suppress certain cancer genes from growing, which explains the well-documented benefits against prostate cancer. Foods with an orange or red color typically contain lycopene, so guavas, watermelons and tomatoes are good sources. Lycopene levels in cooked tomatoes tend to exceed levels in raw tomatoes.
Flavonoids: They are anti-inflammatory compounds that can help strengthen blood vessels, which protects the heart. Being nutritious also means being able to indulge in a piece of dark chocolate or having a glass or wine or other alcoholic beverage daily, all of which contain flavonoids.
Turmeric: Curry and mustard lovers rejoice because the yellowish spice associated with Indian or Middle Eastern cuisine has an active agent that activates certain genes in the brain to remove damaging waste materials that lead to memory loss and even Alzheimer’s. According to Dr. Roizen, an average curry dish or a packet of yellow mustard has the suggested daily amount.
Coffee: Coffee’s various antioxidants and compounds may help to ease the strain on the liver. The liver acts as a filter ushering many toxins and waste matter out of the body. Studies have shown coffee drinkers tend to have less liver enzymes in their blood, which builds up if there is liver damage. Other studies have shown coffee to also have a high level of antioxidants that prevent cell-damaging free radicals from developing in the body.
Alcohol: Studies have shown moderate consumption of alcohol, which tends to relax the blood vessels and quicken blood flow can reduce the risks of heart disease, stroke and possibly diabetes, gallstones and some cancers. Nevertheless alcohol has drawbacks such as addiction and in some cases, elevated risks of breast cancers. However, in moderation, a daily glass of wine, spirits or even beer can have healthy benefits.
Vitamins: Vitamins may come from a balanced diet, but supplements are also a good way to ensure the body receives essential vitamins that can prevent heart disease, cancer, osteoporosis and other chronic diseases. Dr. Walter Willet of Harvard School of Public Health and author of Eat, Drink, and Be Healthy, recommends a daily multivitamin. Folic acid, vitamin D, B6, B12 and E are the vitamins most people do not get enough through diet. Studies show folic acid can decrease the risk of birth defects and also neutralize the elevated risk of breast cancer for women that have a daily alcoholic beverage. More information is coming out about vitamin D’s anti-cancer and immunity-boosting benefits, but research shows a daily multivitamin containing vitamin D and folic acid can reduce the risk of colon cancer. Experts believe up to 15 minutes of daily sun exposure can also generate sufficient vitamin D.
Minerals: Minerals such as calcium, zinc and selenium are also necessary components in the body’s arsenal against disease and aging. They can promote bodily functions that remove waste matters and also increase the development of immune system cells. Seeds, nuts and green leafy vegetables contain the highest concentrations of minerals.
Micronutrients: These are dietary minerals that the body needs in smaller quantities for basic functions. Vitamin A, iron and iodine are micronutrients that are often deficient in poorer, malnourished countries. A diet balanced with fruits, vegetables, seeds, nuts, grains and various plant and animal protein sources can provide the necessary amounts.
In the constant battle for health and wellness, the most effective weapon may be the combination of a balanced diet featuring these nutrients and ingredients with regular exercise. Think of how and what you eat as the fuel or building block for your body. Nature disperses vitamins and nutrients in various foods, so it is up to us to seek and eat these natural occurring varieties. That means a balance of protein, whole grains, legumes, vegetables and fruits. The quality of the fuel we put into our bodies has a direct relationship with our health and well-being.
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