Good Healthy Food Definition
Source : Google.com.pk
Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life.
Diet is often referred to as some dietary regimen for losing weight. However, diet simply means what food we eat in the course of a 24-hour, one week, or one month, etc. period.
A good diet is a nutritional lifestyle that promotes good health. A good diet must include several food groups because one single group cannot provide everything a human needs for good health.
This Medical News Today information article provides details on when we should eat, what defines healthy eating, World Health Organization (WHO) recommendations on healthy eating, what the Healthy Eating Index (HEI) is, the consequences of unhealthy eating, and how plant-based diets protect from chronic diseases.
When we eat matters too
A large breakfast helps control body weight - a team of researchers from Tel Aviv University, Israel, explained in the journal Obesity that a big breakfast - one containing about 700 calories - is better for losing weight and lowering one's risk of developing heart disease, high cholesterol and diabetes.1
Prof. Daniela Jakubowicz and team stressed that when we eat our food may matter as much as what we eat.
According to the USDA (United States Dept. of Agriculture)2, we should consume at least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed.
It is not possible to know whether food is made from whole grain just by looking at it.
To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.
Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.
Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well.
Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer.3
Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies.
A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice.
A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.
We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins.
Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake.4
The following foods are good sources of protein:
soya (includes tofu)
Nutritionists advise that the fat in meat should be trimmed and drained away after cooking. The skin should be removed from poultry.
For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.
The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish.
It is better for your health to grill, roast or microwave meats and fish, rather than frying them.
Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.
LegumesLegumes are plants in the pea family that produce pods that slit open naturally along a seam (dehisce), revealing a row of seeds.
The following are the most commonly eaten legumes:
Researchers from the University of Toronto, Canada, reported in Archives of Internal Medicine, October 2012 issue, that eating plenty of legumes helps improve glycemic control in people with diabetes type 2, as well as reducing the risk of developing coronary heart disease.5
Although butter, cream and even sometimes eggs are often classed as dairy products, in nutrition they are more frequently placed in the protein (eggs) or fat & sugar category. Dairy products are a good source of calcium which is important for healthy bones and teeth.
Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products.
People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium.
Fats and sugars These include sugar, chocolate, cakes, biscuits, jam, butter, margarine, mayonnaise, non-diet sodas, etc. - all products with a very high fat or sugar content.
There are two basic types of fats - saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats. Saturated fat consumption should be kept to a minimum because excess consumption significantly increases the risk of developing such diseases as heart disease.
Even sugary foods and drinks, like some sodas and sweets should be kept to a minimum because they are high in calories and bad for your teeth.