Not so long ago, a healthy diet could have been summed up in two simple concepts. First: Maintaining a balanced diet of proteins, carbohydrates and fats. Second: Obtaining the recommended amounts of healthy food types, such as vitamins and minerals. If you follow these rules, you will have enough energy for your cells and enough energy to prevent malnutrition.
The basic concepts of a healthy diet remain the same, but science has expanded it. Everyone needs a mixture of healthy foods that include proteins, carbohydrates and fats, as well as enough vitamins and minerals, but we now know that some options in these categories are better than others. There are good fats, which strengthen health, and bad fats, which increase the risk of disease. The same applies to carbohydrates and proteins, perhaps. Regarding vitamins and minerals, the latest ideas go beyond diseases caused by food shortages and now include knowledge about how these substances can affect our health - from bone strength to birth defects, and from heart health to high blood pressure.
The form in which food comes is also important. The most healthy foods are those that are treated as little as possible, such as those made from whole grains that come with natural fibers and nutrients, rather than products made from white flour - stripped of these beneficial ingredients - and saturated with the addition of salt, sugar and fat. Although many processed foods are "fortified" with vitamins, the treatment first removes natural supplements from nutrients and fiber.
The sad fact is that processed foods like chips, cookies, cheese, processed meats, soft drinks, and energy drinks are still among the top sources of empty calories for adults and children in the United States. Within a typical American diet, 35% of your daily calories come from all foods containing saturated (solid) fats and added sugar, soFAS is called by the USDA. It is considered high. Where the US Department of Agriculture recommends that we get no more than 5% to 15% of total daily calories from SoFAS, while the rest of our calories - at least 85% - are from healthy diets, and foods that are prepared at a minimum, such as grains Whole fruits, vegetables, lean protein, and low-fat dairy products.
One of the foundations of good nutrition - getting a variety of nutrients from healthy foods and limiting salt, added sugar, and solid fats - pushes you to become more adventurous in eating. You can, for example, skip foods made of wheat flour and cereals into more interesting ones such as quinoa, buckwheat, barley, and even cornmeal. If you are not sure how to cook it, instructions on the package can help. Explore new types of healthy food, or try something different when you eat out. By expanding your food circle, you will face an extensive network and consume a broader range of healthy foods within your daily calorie intake that can help you wage a more powerful food battle against disease.
The basic concepts of a healthy diet remain the same, but science has expanded it. Everyone needs a mixture of healthy foods that include proteins, carbohydrates and fats, as well as enough vitamins and minerals, but we now know that some options in these categories are better than others. There are good fats, which strengthen health, and bad fats, which increase the risk of disease. The same applies to carbohydrates and proteins, perhaps. Regarding vitamins and minerals, the latest ideas go beyond diseases caused by food shortages and now include knowledge about how these substances can affect our health - from bone strength to birth defects, and from heart health to high blood pressure.
The form in which food comes is also important. The most healthy foods are those that are treated as little as possible, such as those made from whole grains that come with natural fibers and nutrients, rather than products made from white flour - stripped of these beneficial ingredients - and saturated with the addition of salt, sugar and fat. Although many processed foods are "fortified" with vitamins, the treatment first removes natural supplements from nutrients and fiber.
The sad fact is that processed foods like chips, cookies, cheese, processed meats, soft drinks, and energy drinks are still among the top sources of empty calories for adults and children in the United States. Within a typical American diet, 35% of your daily calories come from all foods containing saturated (solid) fats and added sugar, soFAS is called by the USDA. It is considered high. Where the US Department of Agriculture recommends that we get no more than 5% to 15% of total daily calories from SoFAS, while the rest of our calories - at least 85% - are from healthy diets, and foods that are prepared at a minimum, such as grains Whole fruits, vegetables, lean protein, and low-fat dairy products.
One of the foundations of good nutrition - getting a variety of nutrients from healthy foods and limiting salt, added sugar, and solid fats - pushes you to become more adventurous in eating. You can, for example, skip foods made of wheat flour and cereals into more interesting ones such as quinoa, buckwheat, barley, and even cornmeal. If you are not sure how to cook it, instructions on the package can help. Explore new types of healthy food, or try something different when you eat out. By expanding your food circle, you will face an extensive network and consume a broader range of healthy foods within your daily calorie intake that can help you wage a more powerful food battle against disease.
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