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by: Jon Wickham
When it comes to food, we can't ignore the facts - or the science.
You need a healthy diet for a healthy life.
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Research shows a healthy diet could help or prevent
a number of health problems, including cancer, diabetes, heart disease, and
obesity. And that number keeps growing as researchers learn more about
how nutrition affects your health.
What You Should Know
Adopting a disease-fighting diet is easier than you think. When you shop,
choose fruits, vegetables, beans, and whole grains, such as brown rice and
whole-wheat bread. Avoid foods high in sugar and fat.
Here are some tips for arming yourself against disease with good-for-you foods:
Follow the Food Guide Pyramid
This guide tells you what foods to include in your diet each
day and in what portions. It shows you how to have a balanced diet
by eating foods from all the basic food groups:
milk, yogurt and cheese ~ two to three
servings; one cup of milk or yogurt would be one serving
meat, poultry, fish, dry beans, eggs, and nuts ~
two to three servings; one serving would be two eggs, ½ cup of tuna
fish, or about ½ of
a skinless, cooked chicken breast
fruit ~ two to four servings; one serving
would be a medium-sized apple or banana, ½ cup
of canned fruit, or ¼ cup of dried fruit
vegetables ~ three to five
servings; one serving would be ½ cup of raw
or cooked vegetables or one cup of raw, leafy vegetables, such as spinach
or lettuce
bread, cereal, rice, and pasta ~ six to
11 servings; a slice of bread, ½ bagel
or English muffin, or ½ cup of pasta would be a serving
Think colour
When it comes to fruit and vegetables, eat lots of deep-coloured
produce. Oranges and dark berries, like blueberries and cranberries,
are especially rich in natural plant chemicals that can protect you against
diseases like cancer and heart disease. Orange and dark green vegetables, such
as carrots, sweet potatoes, and spinach are also rich in these plant chemicals.
Remember fibre
Eating lots of fruits and vegetables will give your body extra
water and fibre, which will help keep your digestive tract clean and
healthy. Beans, bran, whole-grain breads and brown rice, and high-fibre
cereals are also good sources of fibre.
Make good bacteria your friend
Fermented foods like yogurt are especially good for you as
you get older because they contain "good" bacteria
that keep your digestive tract healthy. Check food labels for these bacteria..
The good bacteria in these foods also fight the bad bacteria that can enter
your body through spoiled food and make you sick.
Eat fatty fish
Your body needs some fats to stay healthy, and the
fats found in fish like salmon and tuna are good for your heart. Fish
also provides a rich source of protein without the large amount of unhealthy
fat you get from red meat.
Try soya
Eating about one to two ounces of soya protein daily can
help lower cholesterol and unhealthy fat in your diet and protect you from heart
disease. You can find many different soya products, which come from
soyabeans, in your food store. The most popular are tofu, soya milk (in different
flavours), soya burgers and hot dogs, soya ice cream, soya nut butter, and soya
flour.
Drink plenty of water
To stay healthy, drink at least eight glasses of water
daily. Pay special attention to drinking enough because your thirst
decision dulls with age, and remember that if you're thirsty, you're already
dehydrated.
Don't abstain if you don't have to
Beer and red wine, in moderation, are another rich
source of plant chemicals. This means no more than one glass of beer
or red wine a day for women, two for men.
Following a healthy diet, along with regular
exercise, will prevent you from gaining weight, which is important
for good health. Losing 10 percent of your body weight, for
instance, could be enough to lower your cholesterol. Choose
healthy foods for a longer and healthier life!
Don't lose out, watch this space for regular updates!
Other articles you may find interesting:
Garlic
in your food for health
Benefits
Of Vitamin B12 (Methylcobalamin) Supplementation
Pineapples:
The Healing Fruit of the Tropics
Jon Wickham is the owner of Mabels…Maintaining Bygone
Times, containing numerous articles thoughtfully researched mainly for the older
person. You may access these articles by visiting www.mabels.org.uk/
- You will learn about the best tips to improve your health, fitness, finances,
safety as well as information on nostalgic topics, places to visit & leisure
& lifestyle.
*The articles published on this site undergo our review process. We found the information in this article to be very useful and informative. The source website does not necessarily reflect our website. We have linked to them for your information only.
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