EATING HEALTHY
The foods you eat have big effects on your health and quality of life. Although eating healthy can be fairly simple, the rise in popular "diets" and dieting trends has caused confusion. In fact, these trends often distract from the basic nutrition principles that are most important. Why Should You Eat Healthy? Research continues to link serious diseases to a poor diet For example, eating healthy can drastically reduce your chances of developing heart disease and cancer, the world's leading killers. A good diet can improve all aspects of life, from brain function to physical performance. In fact, food affects all your cells and organs. If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better.
Understanding Calories In recent years, the importance of calories has been pushed aside. While calorie counting isn't always necessary, total calorie intake still plays a key role in weight control and health. If you put in more calories than you burn, you will store them as new muscle or body fat. If you consume fewer calories than you burn every day, you will lose weight. If you want to lose weight, you must create some form of calorie deficit In contrast, if you are trying to gain weight and increase muscle mass, then you need to eat more than your body burns. Understanding Macronutrients The three macronutrients are carbohydrates (carbs), fats and protein. These nutrients are needed in relatively large amounts. They provide calories and have various functions in your body. Here are some common foods within each macronutrient group:
- Carbs: 4 calories per gram. All starchy foods like bread, pasta and potatoes. Also includes fruit, legumes, juice, sugar and some dairy products.
- Protein: 4 calories per gram. Main sources include meat and fish, dairy, eggs, legumes and vegetarian alternatives like tofu.
- Fats: 9 calories per gram. Main sources include nuts, seeds, oils, butter, cheese, oily fish and fatty meat.
- Vegetables: These should play a fundamental role at most meals. They are low in calories yet full of important micronutrients and fiber.
- Fruits: A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health
- Meat and fish: Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
- Nuts and seeds: These are one of the best fat sources available and also contain important micronutrients.
- Eggs: Considered one of the healthiest foods on the planet, whole eggs pack a powerful combination of protein, beneficial fats and micronutrients
- Dairy: Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
- Healthy starches: For those who aren't on a low-carb diet, whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.
- Beans and legumes: These are fantastic sources of fiber, protein and micronutrients.
- Beverages: Water should make up the majority of your fluid intake, along with drinks like coffee and tea.
- Herbs and spices: These are often very high in nutrients and beneficial plant compounds.
- Sugar-based products: Foods high in sugar, especially sugary drinks, are linked to obesity and type 2 diabetes
- Trans fats: Also known as partially hydrogenated fats, trans fats have been linked to serious diseases, such as heart disease
- Refined carbs: Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease
- Vegetable oils: While many people believe these are healthy, vegetable oils can disrupt your body's omega 6-to-3 balance, which may cause problems
- Processed low-fat products: Often disguised as healthy alternatives, low-fat products usually contain a lot of sugar to make them taste better.
How much of each macronutrient you should consume depends on your lifestyle and goals, as well as your personal preferences. BOTTOM LINE: Macronutrients are the three main nutrients needed in large amounts: carbs, fats and protein.
FOOD TO EAT AND FOOD TO AVOID
Try to base your diet around these healthy food groups:
No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.
These include:
BOTTOM LINE: While no food is strictly off limits, overeating certain foods can increase disease risk and lead to weight gain.
Chiamaka
What is your personal opinion on eating healthy and what other suggestions do you have for people out there?
Chinenye
Very well put together video explains alot about how everyone should eat healthy and its easy I think when you choose to take control of what goes in your mouth Its like taking back the control of things
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Carzola
Great video i tried eating organic superfoods and it helps me out tremendously. It helps you nourish, replenish and cherish your body with high quality, organic superfoods that are good for you, and good for the planet.
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David
Like others stated, there should have been options and substitutions to the usual fare. Looking up the food calories on a smart phone as you stand in line might be helpful.
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Adekemi
Duh, if they had been on sparkpeople they would know the answer It was and answerless question.Share food, less dressing no butter. duh!
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John Samson
I enjoyed this article.....they suggest going to the restaurant websites and calcing the nutrition....I do this whenever I eat out...Very cool!!!
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Chisom
I always feel that I have to order a small something or something without the condiments, but if I put a little more thought into it, I can find filling meals that don't have many calories or fat.
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