Guidelines For A Healthy Diet , Diet And Health
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Guidelines for a Healthy Diet
Eat a Variety of Foods:
All foods that supply calories and essential nutrients, potentially, can be included in an adequate diet. In some cases, certain groups of people (eg. pregnant women, vegetarians) should eat foods to obtain a greater amount of a particular nutrient (eg. calcium-rich foods, iron-rich foods). But, when choosing a greater variety of foods from the different food groups, choose low-calorie foods, especially for elderly persons and persons who are sedentary or trying to loose weight.
No single food can supply all the nutrients in the amounts you need. To make sure you eat all the nutrients and other substances needed for health, choose the recommended number of servings from each of the food groups displayed in the Food Guide Pyramid.
Maintain Healthy Weight:
A healthy weight is the weight a person should be to live a healthy life, and reduce the chances of conditions that are associated with either obesity or malnutrition caused from hunger and starvation. "Too lean" is a health problem often found in young women, too easily influenced by the peer pressure of modern living. They strive to loose weight even when they are under-weight.
Choose a Diet Low in Fat, Saturated Fat and Cholesterol:
As already stated, there is a need for people following a Western Diet to reduce the amount of fat, saturated fat and cholesterol that they consume. Only about 25 percent of calories should come from fats, and no more than 10 percent from saturated fats.
Risk for heart disease is increased among people with elevated blood cholesterol levels. It is important to get your blood cholesterol checked regularly. If blood cholesterol is above 5.2 mmol/L, follow the advice of health professionals about diet and if necessary medication.
Fat, whether from plant or animal sources, contains more than twice the number of calories as an equal amount of carbohydrate or protein. Each gram of fat contains 9 calories. Some foods and food groups are higher in fat than others. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol
Choose a Diet with Plenty of Vegetables, Fruits and Grain Products:
Foods that provide complex carbohydrates, dietary fiber, and other components are linked to good health, mainly by lowering the fat content in the diet. This guideline is consistent with the scientific evidence that supports the health benefits of diets with more complex carbohydrates and a variety of fiber-rich foods.
Most of the calories in your diet should come from grain products, fruits and vegetables.These include bread, cereals, pasta, rice and potatoes. Dry beans are included in the meat group but can also count as servings of vegetables. Plant foods are generally low in fats, depending on how they are prepared and what is added to them.
Fiber is found only in plant foods. Eating a variety of fiber-containing foods is important for proper bowel function and can reduce the risk of chronic constipation, diverticular disease, heart disease and some cancers.
Use Sugars in moderation:
Sugars include all simple carbohydrates, such as sucrose, glucose and lactose, and foods containing them such as candies, honey, and chocolate.
Sugars and foods containing them in large amounts supply energy but are limited in nutrients. Furthermore, sugars and starches, which break down in the mouth, can contribute to tooth decay. The importance of fluoride and dental hygiene in the prevention of tooth decay is also stressed.
Sugar substitutes do not provide significant calories and may be used to reduce calorie intake. However, foods containing sugar substitutes may not always be lower in calories than similar products that do contain sugar. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.
Use Salt and Sodium in Moderation:
Sodium plays an essential role in regulating fluids and blood pressure. However many studies have shown that a high sodium intake is associated with high blood pressure. Eating foods high in potassium helps to counter the effects of high sodium consumption on blood pressure.
Using less salt and sodium than is normally used will benefit those people whose blood pressure goes up with salt intake. Hereditary factors as well as excessive drinking have also been shown to be related to high blood pressure. Adults are encouraged to get their blood pressure checked and, if it is high, to consult a physician about diet.
It is easy to reduce sodium intake by using less salt in cooking and on the table, but when eating processed foods it is important to look on the label for sodium substances, as these are used excessively in many types of sauces and condiments.
If You Drink Alcoholic Beverages, Do So in Moderation:
Alcohol has no net benefit to health and is not an essential nutrient in any way. If you can not avoid drinking, do so in moderation. One or two drinks per day are not usually associated with health risks.
Inflammation of the pancreas and damage to the heart and brain are some of the complications of drinking. Studies have shown that alcohol is linked to risks of heart attacks, hypertension, haemorrhagic stroke, cirrhosis of the liver, inflammation of the pancreas, violence, suicide, birth defects and overall mortality.
All foods that supply calories and essential nutrients, potentially, can be included in an adequate diet. In some cases, certain groups of people (eg. pregnant women, vegetarians) should eat foods to obtain a greater amount of a particular nutrient (eg. calcium-rich foods, iron-rich foods). But, when choosing a greater variety of foods from the different food groups, choose low-calorie foods, especially for elderly persons and persons who are sedentary or trying to loose weight.
No single food can supply all the nutrients in the amounts you need. To make sure you eat all the nutrients and other substances needed for health, choose the recommended number of servings from each of the food groups displayed in the Food Guide Pyramid.
Maintain Healthy Weight:
A healthy weight is the weight a person should be to live a healthy life, and reduce the chances of conditions that are associated with either obesity or malnutrition caused from hunger and starvation. "Too lean" is a health problem often found in young women, too easily influenced by the peer pressure of modern living. They strive to loose weight even when they are under-weight.
Choose a Diet Low in Fat, Saturated Fat and Cholesterol:
As already stated, there is a need for people following a Western Diet to reduce the amount of fat, saturated fat and cholesterol that they consume. Only about 25 percent of calories should come from fats, and no more than 10 percent from saturated fats.
Risk for heart disease is increased among people with elevated blood cholesterol levels. It is important to get your blood cholesterol checked regularly. If blood cholesterol is above 5.2 mmol/L, follow the advice of health professionals about diet and if necessary medication.
Fat, whether from plant or animal sources, contains more than twice the number of calories as an equal amount of carbohydrate or protein. Each gram of fat contains 9 calories. Some foods and food groups are higher in fat than others. This guideline emphasizes the continued importance of choosing a diet with less total fat, saturated fat, and cholesterol
Choose a Diet with Plenty of Vegetables, Fruits and Grain Products:
Foods that provide complex carbohydrates, dietary fiber, and other components are linked to good health, mainly by lowering the fat content in the diet. This guideline is consistent with the scientific evidence that supports the health benefits of diets with more complex carbohydrates and a variety of fiber-rich foods.
Most of the calories in your diet should come from grain products, fruits and vegetables.These include bread, cereals, pasta, rice and potatoes. Dry beans are included in the meat group but can also count as servings of vegetables. Plant foods are generally low in fats, depending on how they are prepared and what is added to them.
Fiber is found only in plant foods. Eating a variety of fiber-containing foods is important for proper bowel function and can reduce the risk of chronic constipation, diverticular disease, heart disease and some cancers.
Use Sugars in moderation:
Sugars include all simple carbohydrates, such as sucrose, glucose and lactose, and foods containing them such as candies, honey, and chocolate.
Sugars and foods containing them in large amounts supply energy but are limited in nutrients. Furthermore, sugars and starches, which break down in the mouth, can contribute to tooth decay. The importance of fluoride and dental hygiene in the prevention of tooth decay is also stressed.
Sugar substitutes do not provide significant calories and may be used to reduce calorie intake. However, foods containing sugar substitutes may not always be lower in calories than similar products that do contain sugar. Unless you reduce the total calories you eat, the use of sugar substitutes will not cause you to lose weight.
Use Salt and Sodium in Moderation:
Sodium plays an essential role in regulating fluids and blood pressure. However many studies have shown that a high sodium intake is associated with high blood pressure. Eating foods high in potassium helps to counter the effects of high sodium consumption on blood pressure.
Using less salt and sodium than is normally used will benefit those people whose blood pressure goes up with salt intake. Hereditary factors as well as excessive drinking have also been shown to be related to high blood pressure. Adults are encouraged to get their blood pressure checked and, if it is high, to consult a physician about diet.
It is easy to reduce sodium intake by using less salt in cooking and on the table, but when eating processed foods it is important to look on the label for sodium substances, as these are used excessively in many types of sauces and condiments.
If You Drink Alcoholic Beverages, Do So in Moderation:
Alcohol has no net benefit to health and is not an essential nutrient in any way. If you can not avoid drinking, do so in moderation. One or two drinks per day are not usually associated with health risks.
Inflammation of the pancreas and damage to the heart and brain are some of the complications of drinking. Studies have shown that alcohol is linked to risks of heart attacks, hypertension, haemorrhagic stroke, cirrhosis of the liver, inflammation of the pancreas, violence, suicide, birth defects and overall mortality.
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