Healthy eating is all about your diet. Say the "D" word and most people will assume that you’re on a weight loss regime. Open any paper or magazine and turn to the advertisements and you will find the word diet is synonymous with weight loss; we are virtually programmed to believe that this is so.
Our diet is quite simply what we eat on a day-to-day basis. If you’re an Eskimo it’s more than likely your diet would include a lot of fish. Asian countries tend to have rice as a staple and all good TV cops live on coffee and doughnuts!
Seriously though, unless we are really overweight or underweight, we should discipline ourselves to eat a good all round healthy diet. Healthy eating habits don’t have to be boring or regimented; a common sense approach is all that’s required. With the holistic approach to healthy eating, balance is the key word.
According to the Bureau of Statistics, of all deaths each year, twenty two percent or three out of every four deaths, will occur as a result of cardiovascular disease or This need not be. What is Healthy Eating, or how does a person eat for life? It's easier and more enjoyable than you might think. These practical ideas show you how to make healthful, tasty, and appetizing food choices at home and when you're eating out.
These seven basic guidelines are:
-Eat a variety of foods.
-Maintain desirable weight.
-Avoid too much fat, saturated fat, and cholesterol.
-Eat foods with adequate starch and fibre.
-Avoid too much sugar.
-Avoid too much sodium.
If you drink alcoholic beverages, do so in moderation. Keep in mind that staying healthy requires more than just good nutrition. Regular exercise, getting enough rest, learning to cope with stress, and having regular physical check-ups are important ways to help ensure good health. Check-ups are especially important for early detection of cancer and heart disease. Controlling high blood pressure (hypertension) can greatly reduce your risk of heart disease and stroke. Remember, three of the major risk factors for heart disease are largely under your control. They are:
-Smoking
-High Blood Pressure
-High Blood Cholesterol
How do the foods we eat affect our chances of getting cancer and heart disease? There is much still to be learned about the relationship between the foods we eat and our risk of getting cancer or heart disease. The NHLBI and NCI are conducting a great deal of research to find out more about this relationship. There is, however, a lot that we know now. The relationship of diet to cancer and the relationship of diet to risk factors for heart disease are summarized here:
OBESITY: We know that obesity is associated with high blood pressure, high blood cholesterol, diabetes, heart disease, and stroke. Extreme obesity has also been linked to several cancers. This means that if you are obese, losing weight may reduce your chances of developing these serious diseases or conditions.
If you already suffer from hypertension and are overweight, weight loss alone can often lower your blood pressure to normal levels. Because fat (both saturated and unsaturated fat) has more than twice the number of calories than equal weights of carbohydrate or protein, decreasing the fat in your diet may help you lose weight as well as help reduce your risk of cancer and heart disease. Today, most of us get about 37 percent of our daily calories from fat. Many experts suggest that figure should be reduced to 30 percent or less.
HEART DISEASE: We know that high blood cholesterol increases your risk of heart disease, especially as it rises above 200 mg/dl (milligrams of cholesterol per decilitre of blood). The evidence is clear that elevated cholesterol in the blood, resulting in part from the foods we eat and in part from cholesterol made in the body, contributes to the development of atherosclerosis, a disorder of arteries that results in their narrowing and in reduced blood circulation. This condition can lead to a heart attack or stroke.
Blood cholesterol levels are greatly influenced by the amount of saturated fat and cholesterol found in many of the foods we eat; of the two, saturated fat seems to be the major dietary factor which affects blood cholesterol. Saturated fat and cholesterol are often found together in foods.
Saturated fat is provided primarily by animal products such as the fat in meat, butter, whole milk, cream, cheese, and ice cream. There are a few vegetable fats; coconut oil, cocoa butter, palm kernel and palm oils which are also high in saturated fat. Cholesterol is found only in animal products, eggs, meat, poultry, fish and dairy products. Plant foods such as vegetables, grains, cereals, nuts, and seeds do not contain cholesterol. A few foods are high in cholesterol but relatively low in fat, for example, egg yolks and liver.
Watch out for items in the grocery store that are labelled no cholesterol or, contains no animal fat. They may still contain a large amount of fat or saturated fat. Examples are peanut butter, solid vegetable lard, non-dairy cream and baked products like biscuits and cakes. For people trying to lose blood cholesterol level, these foods should be chosen less often.
We know that substituting unsaturated fatty acids (which are usually liquid and usually come from plant sources) for saturated fats can help reduce high blood cholesterol. Sunflower, corn, soybean, olive, and canola oils are major sources of unsaturated fats. The omega-3 fatty acids that are found in fish and seafood, may have a favourable effect on blood fat and reduce the risk of heart disease.
There is an association between too much sodium in the diet and high blood pressure in some individuals. Sodium is a mineral that occurs naturally in some foods and is added to many foods and beverages as salt or other additives. Most sodium comes from salt. One teaspoon of salt contains about 2 grams of sodium. In countries where people eat only small amounts of sodium, high blood pressure is rare.
We also know that when some people with high blood pressure greatly reduce their sodium intake, their blood pressure will fall. According to the National Academy of Sciences, a safe and adequate amount of sodium in the diet of the average adult is between 1 and 3.3 grams daily.
CANCER: The National Cancer Institute estimates that about 80% of all cancers may be related to smoking, diet, stress and the environment. They also estimate that about one-third of all cancer deaths may be related to the foods we eat.
Their studies suggest that eating foods high in fibre may reduce risks of cancers of the colon and rectum. Adults now eat about 11 grams of fibre daily, but NCI studies recommend that we increase the daily amount of fibre we eat to between 20 and 30 grams, with an upper limit of 35 grams daily.
The NCI also emphasizes the importance of choosing fibre rich foods, not supplements. Good sources of fibre are whole grain breads and bran cereals, vegetables, cooked dry peas and beans, and fruits.
Diets high in fats of all kinds have been linked to certain cancers, particularly those of the breast, colon, lining of the uterus, and prostate gland. Some studies have suggested that fat may act as a cancer promoter (an agent that speeds up the development of cancer).
There is evidence from studies of vitamins as they are found in foods, that diets rich in vitamin A, vitamin C, and beta-carotene (the plant form of vitamin A) may help reduce the risk of certain cancers.
That is why NCI recommends that you eat a variety of foods rich in vitamins rather than relying on vitamin supplements. Good sources of vitamin A include: yellow-orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin; and fruits such as peaches, cantaloupes and mangoes.
Sources of vitamin C include: dark-green leafy vegetables such as kale, spinach, watercress, broccoli, asparagus, and tomatoes. Some fruit sources of vitamin C: are oranges, lemons, grapefruit, peaches, berries, and cantaloupe.
Our diet is quite simply what we eat on a day-to-day basis. If you’re an Eskimo it’s more than likely your diet would include a lot of fish. Asian countries tend to have rice as a staple and all good TV cops live on coffee and doughnuts!
Seriously though, unless we are really overweight or underweight, we should discipline ourselves to eat a good all round healthy diet. Healthy eating habits don’t have to be boring or regimented; a common sense approach is all that’s required. With the holistic approach to healthy eating, balance is the key word.
According to the Bureau of Statistics, of all deaths each year, twenty two percent or three out of every four deaths, will occur as a result of cardiovascular disease or This need not be. What is Healthy Eating, or how does a person eat for life? It's easier and more enjoyable than you might think. These practical ideas show you how to make healthful, tasty, and appetizing food choices at home and when you're eating out.
These seven basic guidelines are:
-Eat a variety of foods.
-Maintain desirable weight.
-Avoid too much fat, saturated fat, and cholesterol.
-Eat foods with adequate starch and fibre.
-Avoid too much sugar.
-Avoid too much sodium.
If you drink alcoholic beverages, do so in moderation. Keep in mind that staying healthy requires more than just good nutrition. Regular exercise, getting enough rest, learning to cope with stress, and having regular physical check-ups are important ways to help ensure good health. Check-ups are especially important for early detection of cancer and heart disease. Controlling high blood pressure (hypertension) can greatly reduce your risk of heart disease and stroke. Remember, three of the major risk factors for heart disease are largely under your control. They are:
-Smoking
-High Blood Pressure
-High Blood Cholesterol
How do the foods we eat affect our chances of getting cancer and heart disease? There is much still to be learned about the relationship between the foods we eat and our risk of getting cancer or heart disease. The NHLBI and NCI are conducting a great deal of research to find out more about this relationship. There is, however, a lot that we know now. The relationship of diet to cancer and the relationship of diet to risk factors for heart disease are summarized here:
OBESITY: We know that obesity is associated with high blood pressure, high blood cholesterol, diabetes, heart disease, and stroke. Extreme obesity has also been linked to several cancers. This means that if you are obese, losing weight may reduce your chances of developing these serious diseases or conditions.
If you already suffer from hypertension and are overweight, weight loss alone can often lower your blood pressure to normal levels. Because fat (both saturated and unsaturated fat) has more than twice the number of calories than equal weights of carbohydrate or protein, decreasing the fat in your diet may help you lose weight as well as help reduce your risk of cancer and heart disease. Today, most of us get about 37 percent of our daily calories from fat. Many experts suggest that figure should be reduced to 30 percent or less.
HEART DISEASE: We know that high blood cholesterol increases your risk of heart disease, especially as it rises above 200 mg/dl (milligrams of cholesterol per decilitre of blood). The evidence is clear that elevated cholesterol in the blood, resulting in part from the foods we eat and in part from cholesterol made in the body, contributes to the development of atherosclerosis, a disorder of arteries that results in their narrowing and in reduced blood circulation. This condition can lead to a heart attack or stroke.
Blood cholesterol levels are greatly influenced by the amount of saturated fat and cholesterol found in many of the foods we eat; of the two, saturated fat seems to be the major dietary factor which affects blood cholesterol. Saturated fat and cholesterol are often found together in foods.
Saturated fat is provided primarily by animal products such as the fat in meat, butter, whole milk, cream, cheese, and ice cream. There are a few vegetable fats; coconut oil, cocoa butter, palm kernel and palm oils which are also high in saturated fat. Cholesterol is found only in animal products, eggs, meat, poultry, fish and dairy products. Plant foods such as vegetables, grains, cereals, nuts, and seeds do not contain cholesterol. A few foods are high in cholesterol but relatively low in fat, for example, egg yolks and liver.
Watch out for items in the grocery store that are labelled no cholesterol or, contains no animal fat. They may still contain a large amount of fat or saturated fat. Examples are peanut butter, solid vegetable lard, non-dairy cream and baked products like biscuits and cakes. For people trying to lose blood cholesterol level, these foods should be chosen less often.
We know that substituting unsaturated fatty acids (which are usually liquid and usually come from plant sources) for saturated fats can help reduce high blood cholesterol. Sunflower, corn, soybean, olive, and canola oils are major sources of unsaturated fats. The omega-3 fatty acids that are found in fish and seafood, may have a favourable effect on blood fat and reduce the risk of heart disease.
There is an association between too much sodium in the diet and high blood pressure in some individuals. Sodium is a mineral that occurs naturally in some foods and is added to many foods and beverages as salt or other additives. Most sodium comes from salt. One teaspoon of salt contains about 2 grams of sodium. In countries where people eat only small amounts of sodium, high blood pressure is rare.
We also know that when some people with high blood pressure greatly reduce their sodium intake, their blood pressure will fall. According to the National Academy of Sciences, a safe and adequate amount of sodium in the diet of the average adult is between 1 and 3.3 grams daily.
CANCER: The National Cancer Institute estimates that about 80% of all cancers may be related to smoking, diet, stress and the environment. They also estimate that about one-third of all cancer deaths may be related to the foods we eat.
Their studies suggest that eating foods high in fibre may reduce risks of cancers of the colon and rectum. Adults now eat about 11 grams of fibre daily, but NCI studies recommend that we increase the daily amount of fibre we eat to between 20 and 30 grams, with an upper limit of 35 grams daily.
The NCI also emphasizes the importance of choosing fibre rich foods, not supplements. Good sources of fibre are whole grain breads and bran cereals, vegetables, cooked dry peas and beans, and fruits.
Diets high in fats of all kinds have been linked to certain cancers, particularly those of the breast, colon, lining of the uterus, and prostate gland. Some studies have suggested that fat may act as a cancer promoter (an agent that speeds up the development of cancer).
There is evidence from studies of vitamins as they are found in foods, that diets rich in vitamin A, vitamin C, and beta-carotene (the plant form of vitamin A) may help reduce the risk of certain cancers.
That is why NCI recommends that you eat a variety of foods rich in vitamins rather than relying on vitamin supplements. Good sources of vitamin A include: yellow-orange vegetables such as carrots, winter squash, sweet potatoes and pumpkin; and fruits such as peaches, cantaloupes and mangoes.
Sources of vitamin C include: dark-green leafy vegetables such as kale, spinach, watercress, broccoli, asparagus, and tomatoes. Some fruit sources of vitamin C: are oranges, lemons, grapefruit, peaches, berries, and cantaloupe.
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