HEALTH EATING HABITS
Americans’ health has been getting worse by the decades. Today obesity, type two diabetes and all the complications that go with it, hypertension and hyperlipidemia are at all-time highs. These conditions can all be directly related to poor dietary habits. Consumption of too many calories, too much sugar, too many processed foods all contribute to this epidemic. These conditions all can be prevented and treated with healthy eating habits.
What constitutes a healthy diet? I am going to outline that in this chapter.
There are 10 essentials to a healthy diet. They include consumption of fruits and vegetables, whole grains, lean proteins, healthy fats, dairy or dairy alternatives, limiting added sugars, adequate hydration, portion control, limiting processed foods and eating balanced and varied meals.
Fruits and vegetables are excellent sources of vitamins, including vitamin C, vitamin A, vitamin K and various B vitamins. These vitamins play important roles in maintaining a healthy immune system, supporting cell growth and repair, promoting eye health and aiding in energy metabolism.
They are high in dietary fiber, which is important for maintaining a healthy digestive system. Fiber helps to promote regular bowel movements and may reduce the risk of certain chronic diseases, such as heart disease and type two diabetes as well as colon cancer.
They are packed with minerals like potassium, magnesium, and calcium. Potassium is essential for maintaining healthy blood pressure, while magnesium supports bone health and energy production. Calcium is vital for strong bones and teeth.
Fruits and vegetables are abundant in antioxidants, which help protect the body against damage caused by harmful molecules called free radicals. Antioxidants such as vitamin C, vitamin E and beta-carotene have been linked to a reduced risk of chronic diseases like heart disease and certain types of cancer.
They contain a variety of phytochemicals, which are natural compounds that have been associated with numerous health benefits. For example, flavonoids found in berries and citrus fruits have antioxidant and anti-inflammatory properties, while sulforaphane in cruciferous vegetables like broccoli and cabbage may help fight against certain cancers.
The World Health Organization recommends consuming a minimum of 400 grams (around 5 servings) of fruits and vegetables per day to reduce the risk of chronic diseases. This can be achieved by including a variety of fruits and vegetables in meals and snacks through the day.
A serving size of fruits and vegetables is typically around the size of a tennis ball. Here are a few examples of what can count as a serving:
One medium-sized apple, banana, orange
A half-cup of cooked vegetables
A cup of leafy greens
A small handful of berries or grapes
A quarter-cup of dried fruit
It is important to note that the more fruits and vegetables you consume, the better. Variety is also crucial as different fruits and vegetables provide a diverse range of nutrients. Aim to include different colors and types to ensure you’re getting a wide array of vitamins, minerals and phytochemicals.
Whole grains are high in dietary fiber, which includes both insoluble and soluble fiber. Insoluble fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. Soluble fiber helps lower cholesterol levels and regulate blood sugar levels.
Whole grains such as wheat, oats and barley contain B vitamins such as thiamin (B1) riboflavin (B2) niacin (B3) and folate (B9). These vitamins play a crucial role in energy production, supporting the nervous system, and maintaining healthy skin, hair and eyes.
They are a good source of minerals like magnesium, selenium, and phosphorous. Magnesium is important to bone health, muscle function and regulating blood pressure. Selenium is an antioxidant that supports the immune system and thyroid function. Phosphorous is essential for bone and teeth health, energy metabolism and cell repair.
Whole grains provide a modest amount of plant-based protein. Although the protein content is not as high as in animal sources, it contributes to overall protein intake.
Whole grins contain various antioxidants, including phenolic compounds and lignans. These compounds help protect against oxidative stress and inflammation reducing the risk of chronic diseases like heart disease and certain types of cancer.
Whole grains contain phytochemicals such as phylic acid, which has anticancer properties, sterols and stanols which help lower LDL cholesterol levels.
It is recommended to consume 3-5 servings of whole grains daily. A serving size of whole grains would consist of one slice of whole grain bread, one half cup of cooked brown rice, quinoa or whole wheat pasta, one small whole grain tortilla or half a cup of cooked oatmeal or other whole grain cereal. Choosing whole grain products over refined grains is important as refining removes many of these valuable nutrients.
The recommended daily protein intake can vary depending on many factors such as age, sex, body weight, activity level and individual health goals. A general guideline is to consume about .36 grams of protein per pound of ideal body weight. For example, a sedentary adult who weights 150 pounds would consume about 55 grams of protein daily. This is a minimum recommendation and may not be sufficient to individuals with higher protein needs, such as athletes, pregnant or breastfeeding women, or those recovering from illness or injury.
In some cases, the protein requirements would be 1.5 to 2.5 times higher (.55 to .9 gm per pound of ideal body weight).
The amount of protein in a serving of protein varies depending on the source. Here are approximate protein amounts for some common protein sources:
3-ounce chicken breast 26 grams of protein
3 ounces of lean beef. About 22 grams of protein
3-ounce pork chop about 22 grams of protein
3 ounces of salmon about 22 grams of protein
3 ounces of tuna about 20 grams of protein
3 ounces of shrimp about 20 grams of protein
Large egg about 6 grams of protein
One cup of Greek yogurt pain. About 20 grams of protein
½ cup low fat cottage cheese about 14 grams of protein
One ounce of cheddar cheese about 7 grams of protein
One half cup of black beans about 8 grams of protein
One half cup of lentils about 9 grams of protein
One half cup of chickpeas about 7 grams of protein
One half cup of tofu about 10 grams of protein
One ounce of almonds about 6 grams of protein
One ounce of chia seeds about 4 grams of proteins
Two tablespoons of peanut butter about 8 grams of protein
It is important to distribute protein intake evenly throughout the day, rather than consuming most of it in one meal. Including a variety of protein sources, such as lean meats, poultry, fish, dairy products, legumes, nuts and seeds can ensure a complete amino acid profile and provide other essential nutrients.
There are no specific recommended number of servings of healthy fats. It is generally advised to include a moderate amount of healthy fats in your diet. The American Heart Association suggests that healthy fats should make up about 25-35% of your daily caloric intake. Healthy fats are found in avocados, nuts and seeds, olive oil, fatty fish like salmon, mackerel, sardines, trout and tuna, coconut and coconut oil, nut butter, and dark chocolate.
To promote a healthier diet, it is recommended to limit the consumption of foods and drinks with added sugar. Added sugar in one’s diet can pose multiple problems.
Consumption of high amounts of added sugar has been linked to an increased risk of chronic conditions such as obesity, type 2 diabetes, heart disease, and certain types of cancer. Excessive sugar intake can contribute to weight gain, elevated blood sugar levels, insulin resistance and inflammation, all of which are risk factors for these diseases.
Added sugars provide calories but lack essential nutrients. When the diet is high in added sugars, it can lead to an overconsumption of calories without providing the necessary vitamins, minerals and other beneficial compounds found in whole foods. This can result in a nutrient-poor diet and potential deficiencies.
Added sugars are calorie-dense and can contribute to weight gain and obesity. Sugary foods and beverages tend to be high in calories and low in satiety leading to over consumption and a higher risk of exceeding daily calorie needs. Additionally excessive sugar intake may interfere with hunger and fullness signals, potentially leading to increased cravings and a cycle of overeating.
Consuming foods high in added sugars can contribute to tooth decay and cavities. Bacteria in the mouth feed on sugars, producing acids that attack tooth enamel and lead to dental problems.
Foods and beverages high in added sugars often displace more nutritious options in the diet. When sugary choices take the place of fruits, vegetables, whole grains, lean proteins, and other nutrient-dense foods, overall nutrient intake can suffer.
Instead of foods with added sugars, focus on whole, unprocessed foods that provide natural sugars along with essential nutrients, fiber, and other beneficial compounds. Reading food labels can help identify added sugars in products, as they can be listed under various names, such as sucrose, high-fructose corn syrup or dextrose.
It is important to stay hydrated during the day to help support overall bodily functions. The amount of water one should drink in a day can vary depending on factors such as age, sex, activity level, climate, and overall health. However, a common guideline is to aim for about 8 cups of water (64 ounces) per day which is roughly equivalent to 2 liters or half a gallon.
It is important to note that individual water needs can vary. Factors such as physical activity, sweating, urination frequency, and certain health conditions may increase the need for more water. For example, athletes or individuals in hot climates may require additional hydration to replenish fluids lost through sweat.
It is important to listen to your body’s thirst signals. If you feel thirsty, it’s a sign that your body needs more fluids. Thirst is not the best means to assess hydration, however. Your urine should be pale yellow. If it is darker, you are dehydrated.
A Mediterranean diet has many advocates claiming it to be the healthiest diet. It includes most of the above-mentioned components. It includes consumption of a wide variety of colorful fruits and vegetables, whole grains, healthy fats, legumes and nuts, fish and seafood, moderate consumption of poultry and dairy, and limited red meat. There are many excellent books out on the Mediterranean diet you can read.