But not all foods are created equal, some rank higher on the Nutrition Index than others. Also, different foods have different nutrients to offer, and this should be taken into account when planning your diet, especially if it is intended to address deficiencies, illnesses, or other health needs.
You can achieve significant improvements in your physical and mental health simply by changing your eating habits. Healthy food choices help your body function at its optimal level, grow well, stay young and active longer, and prevent or control disease more info.
Rather, Malnutrition Combined with unhealthy lifestyle choices such as tobacco use and lack of physical activity, your body becomes sluggish, weak, and prone to disease.
What does healthy eating consist of?
The main purpose of eating is to obtain energy and vital nutrients that nourish the body. Since no one food has all the nutrients you need, eating for health is like eating many different foods that can meet your needs. Therefore, a healthy diet involves a well-balanced combination of a variety of foods that meet all your nutritional requirements.
The foods that best nourish you are generally plant-based foods such as whole grains, fresh fruits and vegetables, legumes, nuts and seeds. Foods that come from animals, such as meat and dairy products, can be important sources of protein, calcium, and B vitamins.
However, eating low-fat options of animal products is often better, and eating more plant foods than animal foods can be considered beneficial to your health. However, it is important to keep in mind that there is no perfect way to eat. The above foods can be consumed in many ways and in many contexts.
Your daily diet should include at least 3 to 4 ounces of whole grain foods, 5 to 6.5 ounces of protein foods, and 3 cups of fat-free or low-fat dairy products.
And be sure to eat only small amounts of fats and sweets. The American Heart Association recommends no more than 6 teaspoons or 26 grams of added sugar per day for women and children, and no more than 9 teaspoons or 36 grams for men.
Nutritional recommendations to help prevent certain conditions:
1. Heart related problems (high blood pressure, high cholesterol, heart disease and stroke)
Omega-3 fatty acids are really good for heart health Blood vessels It is found in abundance in certain types of oily fish such as salmon, tuna and trout. Experts recommend eating about 8 ounces of this fish each week to maintain heart function.
On the other hand, eating too much sodium is bad for your heart because it increases blood pressure. Impact High blood pressure more than half of all American adults, who are advised to keep their daily sodium intake below 1,500 milligrams (mg).
Meanwhile, adults without high blood pressure should keep their sodium intake below 2,300 mg per day.
Fruits and vegetables are full of antioxidants, vitamins, minerals, and phytochemicals that can help reduce cancer risk. The higher the pigment of the product, the higher its nutritional content. So choose varieties that are red, yellow, orange, and dark green.
This disease is characterized by the rapid loss of calcium from the bones, which makes them thin, weak and brittle. This is an incurable disorder that can only be cured, and diet plays an important role in this regard.
It goes without saying that increasing your calcium intake is a must if you suffer from osteoporosis. But you are also need vitamin D which helps the body absorb the calcium you eat. The recommended daily intake is 1,000 mg of calcium and 600 international units (IU) of Vitamin D.
Women 51 and older and men 71 and older need a higher dose of calcium, which is 1,200 mg per day. Also, the daily intake of vitamin D should increase to 800 IU when a person is older than 71 years.
Some sources of calcium-rich foods include fat-free or low-fat dairy products, green leafy vegetables, and calcium-fortified orange juice. In the meantime, you can meet your vitamin D needs from fortified milk, cereals, and fish such as salmon and know more.
Eating polyunsaturated fats can help prevent type 2 diabetes AND control it, while Tran’s fats can increase your risks. Vegetable oils, nuts, and seeds are among the best sources of these healthy fats.