What are healthy nutritious foods? We know that good nutrition helps promote health and prevent illness. Overall, health is influenced by lifestyle, environment, and genetics, so it is irresponsible to suggest that a healthy diet alone can avoid all health problems. Although genetics and, to some extent, our environment are fixed, we can take action to optimize the way we fuel our bodies as we age.
In fact, many common chronic diseases such as diabetes, osteoporosis, Alzheimer’s disease, heart disease and certain cancers can be prevented with proper nutrition. The drug comes with excessive costs and potential side effects, but eating well is painless, relatively easy, and can be done on a limited budget. Here are some important nutritional considerations for a longer lifespan and a healthier mind and body:
Choose Healthy Nutritious foods
The best way to ensure a nutrient-rich diet is to eat whole foods that are free of nutrients and fiber. Unfortunately, 77% of American groceries purchased are moderately or highly processed. Minimalized foods such as canned unsalted beans, dried herbs and frozen vegetables are not a problem. Products based on refined flour, sugar and oil provide energy with little nutritional value. Choose whole-grain products that contain at least 3 grams of fiber per serving and evaluate the snacking habits of refined and processed foods.
Limit or avoid alcohol
Not surprisingly, especially excessive alcohol intake can cause health problems such as high blood pressure, heart disease, liver disease, digestive problems, and certain types of cancer. However, the portion of alcohol that is considered a modest intake may be surprising. Moderate drinking is defined as up to 1 drink a day for women and up to 2 drinks a day for men. Recently, a federal health expert committee that evaluates the latest data recommended reducing the number of men’s daily alcoholic beverages from two to one. Some people can find non-alcoholic alternatives to help reduce alcohol consumption, while others may need to seek the help needed to change their drinking habits. Hmm.
Steer away from unhealthy fat
There is a lot of false information about fat. When it comes to dietary fat, both quantity and quality are important. Processed foods such as over-the-counter baked goods, coffee creamers, fried foods, and potato chips are often made with hydrogenated oils that are known to increase inflammation and adversely affect heart health. Foods rich in mono-saturated fats and poly-unsaturated fats are known to have beneficial effects on inflammation and blood cholesterol, in addition to other health benefits. Sources of these healthy fats include walnuts, flaxseed, fatty fish, olive oil and avocado.
Consider your protein source
Protein is a very important nutrient and the dietary sources vary greatly. Ideally, a lean protein sauce that provides more protein per serving. These include skinless chicken breast and turkey breast, pork tenderloin and fish, eggs and egg whites, beans, tofu, and low-fat dairy products. Take advantage of low-fat cooking methods such as baking, grilling, steaming and poaching. These methods require little or no fat to prepare.
Eating well can be affordable
It is a common misconception that eating healthy nutritious foods is expensive. Some health foods are expensive, but they don’t have to be served in luxurious packaging with trendy ingredients. In fact, some of the healthiest foods at the lowest prices have no packaging at all. Broccoli, spinach, potatoes, sweet potatoes, cabbage, carrots and squash all contain nutrients and fiber and cost less than $ 1 to $ 2 per pound. Grains such as dried beans, lentils, chickpeas, rice and quinoa are economical and especially purchased in large quantities. Chicken and pork can be purchased in bulk at the time of sale and frozen raw for months.
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