Editorial
Diet and nutrition are important factors for maintaining good health and preventing diseases. A healthy diet can help you achieve a balanced weight, lower your blood pressure, cholesterol and blood sugar levels, and reduce the risk of chronic conditions such as heart disease, diabetes and cancer. A healthy diet consists of various foods from different food groups, such as fruits, vegetables, whole grains, legumes, nuts, seeds, lean meats, fish, eggs, dairy and healthy fats. Here are some key points to consider when evaluating the significance of diet and nutrition for a healthy person.
Fruits and vegetables are rich in vitamins, minerals, antioxidants and dietary fibre that can protect against oxidative stress, inflammation and infections. They also help to regulate appetite and digestion and prevent constipation. Eating at least five portions of fruits and vegetables daily is recommended for a healthy diet. Whole grains are sources of complex carbohydrates that provide energy and fibre. They also contain phytochemicals, such as phenolic acids and lignans, that have anti-inflammatory and anti-cancer properties. Whole grains can lower the risk of obesity, type 2 diabetes and cardiovascular disease. Examples of whole grains are oats, barley, rye, wheat, brown rice and quinoa.
Legumes are plant-based proteins that provide fibre, iron, folate and other micronutrients. They can help lower cholesterol, blood pressure, and blood sugar levels and improve insulin sensitivity. Legumes can also reduce the risk of colorectal cancer and other digestive disorders. Examples of legumes are beans, lentils, peas and soybeans. Nuts and seeds are also plant-based proteins that contain healthy fats, such as omega-3 fatty acids, that can improve brain function and mood. They also provide fibre, magnesium, selenium and other antioxidants that can protect against oxidative stress and inflammation. Nuts and seeds can lower the risk of coronary heart disease, stroke and diabetes. Nuts and seeds include almonds, walnuts, pistachios, sunflower seeds and flaxseeds.
Lean meats are animal-based proteins that provide essential amino acids for muscle growth and repair. They also contain iron, zinc and vitamin B12, necessary for blood formation and nerve function. Lean meats can be part of a healthy diet if consumed in moderation and with attention to quality and preparation methods. Choosing lean cuts of meat, removing visible fat and skin, avoiding processed meats (such as bacon, ham and sausages) and limiting red meat intake to less than 500 g per week can reduce the risk of colorectal cancer. Examples of lean meats are chicken breast, turkey breast, lean beef and pork.
Fish is another animal-based protein source providing omega-3 fatty acids that can lower triglyceride levels, blood pressure and inflammation. They also contain iodine, selenium and vitamin D, essential for thyroid function, immune system and bone health. Eating fish at least twice a week can reduce the risk of cardiovascular disease. Examples of fish are salmon, tuna, sardines and mackerel. Eggs are a complete protein that contains all nine essential amino acids. They also provide choline, which is vital for brain development and function. Eggs can be part of a healthy diet if consumed in moderation (no more than one egg per day) and with attention to the cholesterol content (no more than 300 mg per day).
Dairy products are sources of calcium that are vital for bone health. They also provide protein, phosphorus, potassium and vitamin B12, essential for muscle function, nerve transmission and blood formation. Dairy products can be part of a healthy diet if consumed in moderation (no more than two to three servings per day) and with attention to the fat content (preferably low-fat or skimmed). Examples of dairy products are milk, yoghurt and cheese. Healthy fats are unsaturated fats that can improve cholesterol levels, blood flow and heart health. They also provide essential fatty acids that the body cannot synthesize. Healthy fats can be part of a healthy diet if consumed in moderation (no more than 30% of total energy intake) and with attention to the type of fat (preferably monounsaturated or polyunsaturated). Healthy fats include olive oil, canola oil, avocado, nuts and seeds.
Lastly, diet and nutrition are significant for a healthy person because they affect many physical and mental well-being aspects. A healthy diet is diverse, balanced and moderate and includes a variety of foods from different food groups, such as fruits, vegetables, whole grains, legumes, nuts, seeds, lean meats, fish, eggs, dairy and healthy fats.
Likewise, some unhealthy foods that should be avoided are:
- Processed foods that are high in sodium, sugar, fat and additives. These foods can increase the risk of obesity, diabetes, heart disease, cancer and other chronic conditions. Examples of processed foods are chips, cookies, cakes, sugar cereals, fast foods and snack foods.
- Fruited yogurt that contains a lot of added sugar and artificial flavors. These yogurts are low in probiotics and fibre and can worsen depression and anxiety. Instead, choose plain yogurt and add fresh fruits and cinnamon for sweetness1.
- Fruit juices that are stripped of fibre and nutrients, and have added sugar and preservatives. These juices can spike blood sugar levels and cause weight gain. Instead, eat whole fruits or make your own juice with fresh fruits and vegetables.
- Store-bought vegetable juices that are loaded with sodium and have a low nutritional value. These juices can raise blood pressure and deplete minerals from the body. Instead, eat whole vegetables or make your own juice with fresh produce1.
- Red meat that is high in saturated fat and cholesterol. These meats can increase the risk of colorectal cancer and cardiovascular disease. Instead, choose lean meats or fish, and limit red meat intake to less than 500 g per week .
- Processed meats that are cured, smoked, salted or preserved with chemicals. These meats can contain nitrates, nitrites, sodium and other carcinogens that can damage DNA and cause cancer. Examples of processed meats are bacon, ham, sausages, hot dogs and deli meats .
- Artificial sweeteners are used to replace sugar in foods and beverages. These sweeteners can alter the gut microbiome, increase appetite and cravings, and affect blood sugar levels. Examples of artificial sweeteners are aspartame, sucralose, saccharin and acesulfame potassium.
Diet is essential to human life, and one should not compromise diet quality.
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