11 Healthful Eating Guidelines that Will Improve Your Health Status
The article is devoted to 11 Healthful Eating Guidelines that Will Improve Your Health Status. Along with exercise, proper nutrition is an important component in a healthy life-style. That’s why you should pay much attention to your eating habit.
A planned nutrition program or goal may lead to your improvement in numerous factors influencing your health status.
The healthful eating guidelines below will help you achieve that:
1. Maintain a healthy body weight. To avoid becoming over weight, you should consume as many calories as you use daily.
An aerobic exercise program and a healthy eating habit could serve as the basis for a sound weight-control program.
2. Eat a wide variety of regular foods. Eating a wide variety of natural foods will assure you of obtaining a balanced and adequate intake of all essential nutrients – carbohydrates , proteins, vitamins etc. Stress food that are high in the key nutrients.
3. Eat foods rich in calcium and iron. Skim or low-fat milk and other low-fat diary products are excellent sources of calcium.
Certain vegetables, such as broccoli, are also good sources of calcium. Iron is found in the meat and starch or bread exchanges.
Lean meat should be selected so as to limit your fat intake, while whole grain or enriched products contain more iron than those made with bleached, unenriched white flour.
4. Consume moderate amounts of protein. The recommended dietary intake is 0.8 grams of protein per kilogram body weight, which averages out to about 50-60 grams per day, or 10-20 percent of the daily calories.
Although animal products are an excellent source of complete protein, they tend to be higher in saturated(pure) fats and cholesterol compare with foods high in plant protein.
On the other hand, animal protein is usually a better source of dietary iron and other minerals like zinc and copper than plant protein is.
Combining this animal protein intake with plant foods high in protein, such as whole grain products, beans and peas, and vegetables, will substantially increase your protein intake and more than meet your needs.
Sea food is another excellent source of protein that is usually low in fat. In addition, many fish are rich in omega-3 fatty acids, which may present some health benefits.
5. Eat more complex carbohydrates and dietary fiber by including plenty of vegetables, fruits, and grain products in your diet.
In general, about 60 percent of your daily calories should come from carbohydrates and other 10 percent from simple, naturally occurring carbohydrates.
To accomplish this, you need to eat more whole grain products(breads and cereals), legumes(beans and peas), and vegetables and fruits.
In particular, eat vegetables. Emphasize vegetables and fruits high in beta-carotene and vitamin C (antioxidant vitamins), such as carrots, peaches, squash, and sweet potatoes.
These fruits and vegetables appear to protect you against stomach, colon, and rectal cancer.
6. Use sugars only in moderation. Excessive consumption of refined sugar has been associated with high blood triglyceride levels. Sticky sugars are a major contributing factor to dental cavities.
Sugars also significantly increase the caloric content of foods without an increase in nutritional value, so they contribute to body weight problems.
To meet this goal you should reduce your intake of common table sugar and products high in refined sugar.
Sugar is one of the major additives to processed foods, so check the labels. If sugar is listed first, it is the main ingredient. Also, look for terms such as corn syrup, dextrose, fructose, and malt sugar,which are also primarily refined sugars. Use natural occurring sugars to satisfy your sweet tooth.
7. Choose a diet low in total fat, saturated fats, and cholesterol. There is no any specific requirement for fat in the diet.
However, since almost all foods contain some fat, sufficient amounts of the essential fatty acids and related vitamins are found in the average diet.
The amount of saturated fat in the diet should be 10 percent or less, and cholesterol intake should be limited to 300 milligrams or less per day.
8. Use salt and sodium only in moderation. Limit sodium intake to less than 2400 mg daily, which is the equivalent of 6000 milligrams, or 6 grams, of table salt. This lower amount will provide sufficient sodium for normal physiological functioning.
Sodium is found naturally in a wide variety of foods, so it is not difficult to get an adequate supply.
9. Maintain an adequate intake of fluoride. Fluoride helps prevent tooth decay by strengthening the tooth enamel.
Your water supply may contain sufficient fluoride – naturally or artificially – to provide an adequate amount but if not, fluoride supplements or use of fluoride toothpaste is recommended.
10. Eat fewer foods with questionable additives. The general agreement is that most additives used in processed foods are safe, but several health agencies recommend caution with several, such as saccharin and nitrates, which have been linked to the development of cancer in laboratory animals, and other substances such as sulfates and certain food colors, which may cause allergic reactions in some individuals.
Eating fresh, natural foods is one of the best approaches to avoiding additives.
11. If you drink alcohol, do so in moderation. Light to moderate drinking is based upon a limit of one drink for every 50 pounds of body weight.
A drink is defined as one 12-ounce bottle of beer, one 4-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits. Thus, for an average size of male of 150 pounds, light to moderate drinking would be three drinks daily.
However, excessive alcohol consumption is one of the most serious health problems in our society today, and even small amounts may pose health problems to some individuals.
Finally, your careful selection of wholesome, natural foods will provide you with the proper amount of nutrients to optimize your energy sources, to build and repair your body tissues, regulate your body processes and improve your general health status.