This article summarizes the relationships between various foods and specific health conditions, and concludes with general recommendations for following a healthy diet.
FRUITS AND VEGETABLES
●Increased intake lowers risk of premature death, cardiovascular diseases including coronary heart disease (CHD) and stroke.
●High intake may reduce the risk of cancer. Tomato and tomato-based foods may be beneficial at lowering the risk of prostate cancer.
●Recommended intake is at least five servings of fruits and/or vegetables daily.
FIBER
High intake can decrease the risk of CHD, colon cancer, and premature death. It also protects against type 2 diabetes. Eating soluble fiber (like vegetables, fruits, and especially legumes) may help control blood sugar in diabetic patients.
The recommended amount of dietary fiber is 25g per day for women and 38g per day for men. Many cereals, fruits, and vegetables are excellent sources of dietary fiber. Read the product information panel on the package to determine the number of grams of fiber per serving.
GRAINS AND SUGAR
Eat whole grain foods (like 100% whole wheat bread, steel-cut oats, and brown rice) instead of foods made with refined grains (like white bread and white rice). Regularly eating whole grains helps weight loss and lowers the risk of diabetes. Regularly consuming refined grains and added sugars leads to weight gain and increased risk of diabetes.
FAT
Eating foods higher in healthy fats and lower in unhealthy fats may reduce the risk of CHD.
The type of fat consumed appears to be more important than the amount of total fat. Polyunsaturated fats (like, corn oil, walnuts and omega 3 found in fish) should be taken instead of trans fats.
Trans fats appear on food labels as “partially hydrogenated oils”. They are found in many margarines, commercial baked goods and oils kept at high temperatures for a long period, such as frying vats in fast food restaurants.
Although saturated fats (found in animal products like cheese, butter, and red meat) have been viewed as unhealthy, and monounsaturated fats (found in combination with other fats in oils like olive oil) as healthy, newer evidence suggests that saturated and monounsaturated fats do not significantly increase or decrease the risk of CHD, although saturated fats raise cholesterol levels.
Don't replace unhealthy fats with refined carbohydrates (eg, white bread, white rice, most sweets) as this may lower levels of high-density lipoprotein (HDL) cholesterol (good cholesterol), which increases the risk of CHD.
RED MEAT
Regularly eating red meat (like beef, pepperoni, and pork), increases the risk of cancer, cardiovascular disease and diabetes.
FOLATE
A type of B vitamin that is important in the production of red blood cells. Low levels of folate in pregnant women have been linked to a group of birth defects called neural tube defects. To ensure adequate folate intake, take vitamins containing folate and cereals fortified with folate.
ANTIOXIDANTS
These include vitamins A, C, E, and beta-carotene. Many foods, especially fruits and vegetables, contain these vitamins as well as additional antioxidant properties. It is unclear if they help prevent cancer, and some studies show they may actually cause harm. Individuals who have specific vitamin deficiencies may take antioxidant vitamin supplements.
CALCIUM AND VITAMIN D
Adequate calcium and vitamin D intake particularly in women, reduces the risk of osteoporosis. A doctor can help decide if supplements are needed. Experts recommend that premenopausal women and men consume at least 1000mg of calcium per day and postmenopausal women should consume 1200mg per day. No more than 2000mg of calcium should be consumed daily.
For vitamin D, 20 micrograms per day is recommended for adults over 70 years old and postmenopausal women. For other adults, 15 micrograms per day is generally recommended.
ALCOHOL
Moderate alcohol intake (just one drink per day for women and up to two drinks per day for men) may reduce the risk of heart disease. However, regularly drinking alcohol increases the risk of breast cancer in women; cancers of the mouth, esophagus, throat, larynx and liver; cirrhosis and alcoholism; and injuries and other trauma-related problems, particularly in men.
Those who do not drink alcohol should not start.
People under 40 years who are at low risk of cardiovascular disease should not drink because the risks outweigh the benefits in this group.
CALORIE INTAKE
Too many calories lead to weight gain and obesity, which are linked to premature death and an increased risk of cardiovascular disease, diabetes, hypertension, numerous cancers, and other diseases.
The total number of calories a person needs depends upon these factors:
●Weight
●Age
●Gender
●Height
●Activity level
GENERAL RECOMMENDATIONS FOR A HEALTHY DIET
Eat lots of vegetables, fruits, and whole grains and a little red meat. Get at least five servings of fruits and vegetables every day. To achieve this:
●Include fruits and vegetables in every meal. Eat a variety of fresh or frozen fruits and vegetables.
●Snack on vegetables.
●Give your kids fruits as snacks.
●Put fruit on your cereal.
●Consume at least half of all grains as whole grains (like 100% whole wheat bread, brown rice, whole grain cereal).
●Choose smaller portions and eat more slowly.
Cut down on unhealthy fats (trans fats and saturated fats) and consume more healthy fats (polyunsaturated and monounsaturated fat). To achieve this:
●Choose chicken, fish, and beans instead of red meat and cheese.
●Cook with oils that contain polyunsaturated and monounsaturated fats, like corn, olive, and peanut oil.
●Choose margarines that do not have partially hydrogenated oils. Soft margarines (especially squeeze margarines) have less trans fatty acids than stick margarines.
●Eat fewer baked goods that are store-made and contain partially hydrogenated fats (like many types of crackers, cookies, and cupcakes).
●When eating at fast food restaurants, choose healthy items for yourself and your family, like broiled chicken or salad.
●If choosing prepared or processed foods, choose those labeled “zero trans fat.”
Avoid sugary drinks and excessive alcohol intake. To achieve this:
●Drink unsweetened and non-alcoholic beverages, like water.
●Avoid making sugary drinks and alcohol an essential part of family gatherings.
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