Review questions What is Healthy Eating? And What is a Healthy Diet

Review questions What is Healthy Eating? And What is a Healthy Diet?





Review questions What is Healthy Eating? And What is a Healthy Diet? Healthy eating means is consuming the right amount of foods from all food groups to lead a healthy life.

while the Diet is often referred to as a diet regimen to lose some weight. However, diet means what food we eat in the course of 24 hours, one week, or one month, and so on.


we know that a good diet is a nutritional lifestyle that promotes good health. A good diet should include several food groups because one single group can not provide all the needs of the human body for health baik.bagi

when our great breakfast helps control weight - a team of researchers from Tel Aviv University, Israel, described in the journal Obesity found a great breakfast - one that contains about 700 calories - it's better to lose weight and lower your risk of a heart disease, high cholesterol and diabetes.1

Prof. Daniela Jakubowicz and colleagues emphasize that when we eat foods we may matter as much as what we eat.

okay arises the question How do you define healthy eating?


for the important part of eating healthy is a balanced diet. A balanced diet - or a good diet - means it takes from all the different groups either in the right amount. Nutritionists say there are five major food groups include groups - grains, fruits and vegetables, protein, diary, and fat and sugar.



Review questions What is Healthy Eating? And What is a Healthy Diet?


Experts say According to the USDA (United States Department of Agriculture) 2, we should consume at least 3 ounces of whole grains per day. A grain, such as refined grains, still have the bran and germ are attached. whole grains rich in fiber, minerals and vitamins. When grains are refined bran and germ removed.

It is not possible to know whether foods made from wheat just by looking at it.

To be absolutely sure you need to read the label. In the list of ingredients, the whole word or wholegrain need to appear before the grain name.

need to remember to grain products include breads, pasta and cereals - they must be made with 100% whole grain.

food wheat and flour covers 100% whole wheat, brown rice, Bulger, corn, wheat, oatmeal (wheat), spelled and rice.


VegetablesFruits fruit and vegetables and fruit and vegetables are rich in essential vitamins, minerals and fiber.
Fruits and vegetables have a high content of vitamins, minerals and fiber - nutrients that are essential for your body to function properly.

Several studies have proven that a good intake of fruits and vegetables may protect against heart disease, type 2 diabetes, and cancer.3

Most health departments around the world are recommending that we eat five servings of fruits and vegetables every day. This can include either fresh, frozen or canned, or dried fruit and vegetables.

Most means one large fruit, such as apples, mango or banana, or three heaped tablespoons of vegetables. It can also include one glass of 100% fruit or vegetable juice.

we need to remember that the drinks are fruit / vegetable is one piece, no matter how big it is. Beans and pulses can also be counted as one serving.

protein
We need protein to build and repair tissues in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, and vitamin B.

Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch said that protein should make up about 20 to 25 percent of our nutrition intake.4

okay for example following foods are good sources of protein:

Tofu - a good protein source knows, examples of vegetable protein sources.
meat
poultry
fish
egg
peas
crazy
quorn
soybeans (including tofu)

Nutritionists advise that the fat in the meat to be cut and drained after cooking. The skin should be removed from poultry.

For people who are not vegetarian, nutritionists recommend we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.

Tuna canning process removes essential oils, then only fresh tuna is considered as oily fish.

It is better for your health to grill, bake or microwave meat and fish instead of frying them.

Vegans, who do not eat any food from animal sources, may get their protein from nuts, seeds, soy, nuts and quorn. Vegans may need to supplement zinc and their vitamin B12 intake as these foods rich in it.

nuts
Legumes are plants in the pea family that produces pods that are naturally open gap along the seam (rupture), revealing a row of beans.

A selection of nuts Nuts help improve glycemic control.

for as gambaranya Here are the nuts are most commonly eaten:

soy
peas
nuts
mesquite
lupins
nuts
clover
carob
peas
alfalfa

has done Researchers from the University of Toronto, Canada, reported in the Archives of Internal Medicine, October 2012 issue, which a lot of eating nuts helps improve glycemic control in people with type 2 diabetes, as well as reduce the risk of developing coronary heart disease.5

Although butter, cream and sometimes eggs are often classified as milk products, nutrition, they are more often placed in protein (eggs) or category of fats and sugars. dairy products are good sources of calcium which is essential for healthy bones and teeth.

Any dairy products including eg milk, yoghurt, cheese, and some soy milk products. Nutritionists say we should aim for low fat dairy products.

People who do not consume animal sourced foods can get calcium from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium.

we need to know that the fish sugarsOily fats and rich in unsaturated fats
These include sugar, chocolate, cakes, biscuits, jam, butter, margarine, mayonnaise, non-diet soda, etc. - all products with fat or sugar content is very high.

There are two basic types of fats - saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oil and fish oil are rich in unsaturated fat. Consumption of saturated fats should be kept to a minimum due to the excess consumption significantly increases the risk of developing diseases such as heart disease.

Even sugary foods and drinks, such as soda and some candy should be kept to a minimum because they are high in calories and bad for your teeth.


healthy eating and the World Health Organization (WHO)
WHO makes the following recommendations6 5 - they apply both to the population and the individual:

We should aim for energy balance and a healthy weight.
We should limit our energy consumption of total fat. We should also aim for a more unsaturated fat and saturated fat.
We have to get our consumption of fruits, vegetables, nuts, grains and legumes.
We need to consume less sugar simple as possible.
As well as ensuring we iodized salt, we also have to limit our consumption of salt / sodium.

WHO also recommended that we:

Consume enough essential amino acids to provide a "cellular replenishment and transport proteins". It can be found in animal protein source and some plant sources of protein are selected. The combination of other plants, with the exception of rice and beans, can also provide essential amino acids.
Consume important quantities of certain vitamins and minerals.
Should avoid direct toxic and carcinogenic substances.
Avoid eating foods that may be contaminated with human pathogens, such as E. coli and tapeworm eggs.
Healthy Eating Index (HEI) issued by the USDA (United States Department of Agriculture)
we know that the HEI is a measure of diet quality that reviews how the people in accordance with Federal dietary guidelines. The HEI was first formulated by the USDA in 1995 and updated in 2005.

Standards were created using density approach - they are expressed as a percentage of calories per 1,000 calories. Components of the 2005-HEI can be seen below: 7

Eating healthy example Index - 2005 components and standards for the assessment of which is as follows

Total fruit (including 100% juice)
5 maximum points
Standards for maximum score ≥0.8 cup equiv. per 1,000 kcal
Standard for minimum score zero - No Fruit
Whole fruit (not juice)
5 maximum points
Standards for maximum score ≥0.4 cup equiv. per 1,000 kcal
Standard for minimum score zero - No Whole Fruit
total Vegetables
5 maximum points
Standards for maximum score ≥1.1 cup equiv. per 1,000 kcal
Standard for minimum score zero - No Vegetables
Dark Green and Orange No Dark Green or Orange Vegetables and Legumes
5 maximum points
Standards for maximum score ≥0.4 cup equiv. per 1,000 kcal
Standard for minimum score zero - No green or dark orange vegetables or legumes
total Grains
5 maximum points
Standards for maximum score ≥3.0 oz equiv. per 1,000 kcal
Standard for minimum score zero - No Grains
Whole grains
5 maximum points
Standards for maximum score ≥1.5 oz equiv. per 1,000 kcal
Standard for minimum score zero - No Whole Grains
milk
Maximum points 10
Standards for maximum score ≥1.3 cup equiv. per 1,000 kcal
Standard for minimum score zero - No Milk
Meat and beans
Maximum points 10
Standards for maximum score ≥2.5 oz equiv. per 1,000 kcal
Standard for minimum score zero - No Meat or Beans
Oils4
Maximum points 10
Standards for maximum score ≥12 grams per 1,000 kcal
Standard for minimum score zero - No Oil
Saturated fat
Maximum points 10
Standards for maximum score ≤7% energy
The minimum standard score of zero - ≥15% energy
Sodium
Maximum points 10
Standards for maximum score ≤0.7 grams per 1,000 kcal
The minimum standard score of zero - ≥2.0 grams per 1,000 kcal
Calories from solid fats, alcohol, and Added Sugars (SoFAAS)
20 maximum points
Standards for maximum score ≤20% energy
The minimum standard score of zero - ≥50% energy
The consequences of unhealthy eating
According Gov.UK, most people in the UK are overweight or obese (This included 61.3% of adults and 30% of children aged between 2 and 15) 8.

in a region In the US, the state of Mississippi and Alabama had an obesity rate above 30%, while 22 other states have obesity rates around 25%.

Fruits and vegetables in the shape of a heart
for a balanced diet is an important part of healthy eating.
At least 200,000 people in the UK die prematurely every year as a result of stroke, coronary heart disease and some other diseases associated with unhealthy eating and lifestyle. Many do not die do not enjoy, limited painful old age and disability-free.

based on numerous studies, the United States ranks last among industrialized countries when it comes to preventable deaths - many of these deaths are due to poor diet, lack of exercise is a factor as well as the lack of awareness of the public at large.

Nutritionists say that more than four fifths of men and more than two-thirds of women are taking an excessive amount of salt in the UK diet. What many do not know is that 75% of their salt intake is already in the food they buy.

It is estimated that one third of all cancers could be prevented if everyone had a good diet and healthy. Healthy eating also protects from diabetes, osteoporosis, heart disease, stroke, and decaying teeth.


plant-based diet to protect from chronic diseases
An article published in Food Technology, in October 2012 showed that plant-based diets either reduce or completely eliminate many genetic predisposition to develop chronic diseases, such as type 2 diabetes, heart disease, and cancer.9

Thus this review we made regarding the review question What is Healthy Eating? and What is a Healthy Diet? I hope this article is useful for everyone, especially for readers and hopefully we will arrange a meeting again with different post title course

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