Obesity, heart disease, cancer, and diabetes are major health issues in America. While genetics play a role, experts claim that diet choices and overeating account for many ills.
Most people know that greasy fast food French fries are bad for health and that steamed broccoli is good but sometimes nutrition can be confusing. Through the years, various super foods and supplements have been hailed as the key to maximum health and a long life but the truth is that single foods or nutrients make little difference on their own. It's overall diet that counts.
Once you've made the decision to eat more healthful foods, a few tips can help to untangle the confusion surrounding nutrition and food choices.
- Remember the less processed the better. Fresh, raw foods and whole foods retain nutrients which are lost in processing.
- Choose legumes, nuts, seeds, and low fat dairy products for protein sources. Limit or cut out meats altogether. Fats, hormones, antibiotics, and other toxins collect in animal tissue.
- Avoid sodium nitrates found in processed meats.
- Choose healthy fats found in nuts, seeds, olive oil, and canola oil rather than saturated fats and trans fats. If the label says hydrogenated oil, the product contains trans fats.
- Choose whole grains over processed grains. Cereals and breads made with whole grains are filled with healthful nutrients and fiber.
- Eat dark and brightly colored fruits and vegetables for antioxidants and isoflavones.
- Limit salt intake which is linked to heart disease. Throw out the salt shaker and choose fresh and frozen foods over canned foods which are usually over processed and often contain large amounts of salt.
- Avoid sugar and high fructose syrup which contribute to adult onset diabetes. Sweeten sparingly with honey and when you're longing for something sweet, eat a piece of fruit.
- Avoid sugary beverages and soft drinks. Drink plenty of water.
- Remember that long periods without food disrupt blood sugar and insulin levels which lead to overeating, lower metabolism, and fat storage. Make sure to eat breakfast and have healthy snacks throughout the day.
