Every day we hear something new about nutrition. With information coming at us from all directions, it often seems like something is good for you one day, but is reported bad the next! It's easy to get confused about what is and isn't nutritious. One thing you should definitely keep in mind is that whole foods are much better for you than processed foods, but that doesn't mean you should give up processed foods entirely.
1. Take your vitamins
Many people worry that they are not getting the daily amount of vitamins their body needs. This leads people to take multivitamins to meet the recommended daily allowance, butThe best way for people to get their vitamins is by eating them.. Because? A diet of whole grains, vegetables, and fruits provides vitamins and minerals that meet the body's needs. A person taking multivitamins can easily exceed the recommended daily amount of vitamins that their body needs. That's why it's important to consult a doctor or nutritionist about which supplements or multivitamins are right for you!
2. Herbal Supplements Are Not Always Safe
Herbal supplements are derived from the roots, seeds, fruits, and leaves of plants, but are not regulated. In fact, there is no guarantee that what is in the package is actually in the herbal supplement. You can't be sure that an herbal supplement really does what it claims to do if it hasn't been tested.
3. Juice is full of sugar.
Fruit juice tastes good but is full of sugarand it can be very bad for us. Many types of fruit juice contain a large amount of highly concentrated added sugars that are difficult for the body to process. The 100% natural juice is a healthier option since it does not have added sugars, only the natural sugar that comes from the fruit.Whole fruits are packed with many nutrients and antioxidants, including fiber, which can slow down the body's absorption of sugar..
4. "Natural" does not mean healthy
The use of the term "natural" can sometimes be misleading. There is no standard definition established by the United States Department of Agriculture (USDA) or the Food and Drug Administration (FDA) to determine if a food is natural. However, the FDA says that "natural" can be applied to food without adding artificial colors, flavors, or substances. Foods that claim to be natural are not always low in fat, calories, or carbohydrates, and they are not always the healthiest option.
5. You can eat fat
There are many types of fats, some good and some bad. Our body depends on fat to protect organs and store body heat. Vitamins A, D, E, and K are fat-soluble, which means they depend on fat to be transported throughout the body. People who cut out fat to stay healthy are actually missing out on these essential vitamins, which can lead to vitamin deficiencies. Limit your intake of trans and saturated fats, as these fats can raise cholesterol levels. Unsaturated fats do the opposite. They can lower bad cholesterol and offer many benefits for heart health. Foods rich in unsaturated fatty acids are:
6. Real food is the key to health
What do we mean by real food? Eating fruits, vegetables, and whole grains that haven't been overly processed will keep you healthy. By eating whole foods, you can avoid ultra-processed foods that are loaded with sugar, sodium, carbs, and fat.
7. Carbohydrates are not bad
The information you hear about carbohydrates is confusing. Which are good and which are bad?What matters when it comes to carbs is which kind you choose.. The best sources of carbohydrates are unprocessed whole grains, fruits, and vegetables. White bread, highly processed foods, and sweets are unhealthy sources of carbohydrates that can contribute to weight gain.
8. Protein is not the best source of energy
For an athlete, exercise breaks down protein in the muscles, making protein an important nutrient to consume on a regular basis. Regardless of an athlete's protein needs, the use of protein as an energy source can affect muscle repair. It is often assumed that consuming protein in large amounts leads to muscle mass, but that is incorrect! Only physical activity can increase muscle mass.
9. Sodium is not always bad
This one is tricky.Sodium helps regulate blood pressure and volume., but too much sodium can cause high blood pressure over time. Highly processed foods are often high in sodium. Changing your diet to reduce your salt intake can reduce your risk of heart disease, stroke, kidney damage, and high blood pressure. This is recommended by the American Heart Association.We eat less than 1500 mg of sodium a day; Check with your GP or a registered dietitian to find out which number is right for you.
10. Drink lots of water
Water is essential as it is in every part of us.! Water is in every organ, tissue and cell in our body. It helps maintain normal body temperature, protects the spinal cord, and lubricates the joints. If that's not enough, water also flows through our vital organs, helping them stay in tip-top shape. If you don't have enough water in your body, you can become dehydrated.
11. Red meat is okay
Red meat is good to eat, but in small quantities. Large amounts of red meat have been linked to some chronic diseases.Research links red meat to diabetes, cancer and cardiovascular disease. That doesn't mean you should give up steak entirely, just don't eat it regularly. Substitute red meat for other protein sources such as fish or nuts.
12. Your diet affects your health
Unhealthy diets can have long-term effects on the body. Diets full of oils, refined carbohydrates, fats, and highly processed foods can lead to obesity. Obesity is linked to chronic conditions and diseases such as type 2 diabetes, heart disease, high blood pressure, sleep apnea, and some types of cancer. A diet rich in whole grains, fruits, and vegetables gives us the nutrients we need to fight disease and stay healthy.
13. Know your food labels
Food labels can be difficult to understand. Knowing what the information means and what to do with it can help you make healthy, informed decisions about your diet. The FDA will soon propose an initiative to require food manufacturers to place ingredient/nutrition labels on the front of the package to help consumers make informed choices.
14. Eat small portions
It's hard to avoid overly large portions, especially when eating in restaurants, which often leads to overeating. How much you eat plays a role in how much energy you have.Discover the serving sizes that are right for you. When you overeat, be aware of what causes you to ignore choosing the right portion sizes.
15. Eat your favorite foods in moderation
Is your favorite food pizza? This is completely correct! Be sure to eat your pizza in moderation. When you deprive yourself of your favorite foods, you tend to overeat when you do eat them. Consider making your pizza a healthier option by ordering it with vegetables or opting for Canadian bacon, which is lower in fat than pepperoni.
16. Breakfast is really an important meal.
Feeling rushed or too busy are common reasons why people skip breakfast.Skipping a meal can make you hungrier., which makes you eat more throughout the day.Research finds a link between heart disease and skipping breakfast. This morning meal gives people more energy and allows them to make healthier choices throughout the day.
17. "Low-fat" or "fat-free" doesn't necessarily mean healthy.
Fruits, vegetables, and whole grains are naturally low in fat. But make no mistake!Processed foods labeled "low-fat" or "fat-free" generally contain more salt and sugarto balance the flavor lost by removing the fat.
18. Fiber reduces “bad” cholesterol
Soluble fiber, found in barley, oats, apples, and beans, lowers "bad" cholesterol by slowing the absorption of cholesterol into the bloodstream. Ten grams of fiber per day can lower both total and LDL cholesterol, but is more often recommended. The National Fiber Council offersYou can use this calculator to determine how much fiber your body needs. Eating oatmeal mixed with fruit for breakfast is a great way for a person to add fiber to their diet.
19. A good diet reduces the risk of chronic diseases
Lautden Centers for Disease Control and Prevention,Seven of the top 10 causes of deathamong men and women in the United States are chronic diseases.Foods high in sugar are linked to diabetes risk, and foods high in sodium affect blood pressure, which poses a great risk of stroke. A diet rich in vegetables, fruits, and whole grains can help prevent serious illnesses like stroke, diabetes, and heart disease.
20. Children need good nutrition too
Don't forget your children! A healthy diet helps children grow, play, run, walk, sleep, and everything in between. Children are also at risk of developing diseases such as diabetes. Getting your child to eat right can be a struggle, but a healthy child makes a healthy adult.
It doesn't matter if you are an adult or a child, it is very important to pay attention to the food that enters your body. Eating nutritious foods and eating processed foods in moderation can help a person lead a happier and healthier life. Not sure if what you're eating qualifies as nutritious? UnityPoint Clinic experts can help you with all your health care needs today.book an appointment today!
VonUnit Point Clinic
VonUnit Point Clinic
July 7, 2015