What Healthy Diet Is All About?
By Ng Peng Hock
Diet, as part of a healthy lifestyle, plays an important role in maintaining one's healthy body. It will help reduce chances of getting many health issues, including diabetes, hypertension, obesity, high cholesterol, etc that may ultimately lead to the risk of heart disease.
Saying is easier than done! For working adults, maintaining a balanced and healthy is even more difficult because most of the time they eat out. Limited time available for meal and tight work schedule frequently cause workers to pick fast food or other convenient foods, usually not very healthy. Or, they simply skip the meal.
Eating too little vegetables is one common phenomenon among working adults. Vegetables are great sources of vitamins, minerals, and fibers. Taking hardly any vegetables may result in deficiency of vitamins and minerals in the long run.
Another problem for eating out is that the salt and saturated fat in the diets could be high. At least cooking and having meal at home means they can control this. In order to get sufficient vitamin A/beta carotene and vitamin C, one should eat a mix of bright and dark colored vegetables and fruits or citrus.
To modify the diet, one can replace white bread with wholemeal bread to increase the fiber intake; use less sugar in the beverage to cut down on un-necessary calories; has less oily foods to reduce the intake of saturated fat.
Fruits should not be used to replace vegetables. Fruit and vegetables have their own characteristic combination of nutrients and phytochemicals.
A diet rich in fruit and vegetables can lower the risk of developing heart disease, stroke, and certain types of cancer.
For elderly, drinking soy bean milk is good for getting calcium that is needed to prevent brittle bone disease. Old folks can also get calcium by eating anchovies and sardines.
When the intake of whole grains and dark vegetables is low and health issues surface, taking of multivitamin multi-mineral supplement may be necessary. Nonetheless, taking supplement alone will not improve one's health if the diet continues to be high in saturated fats and salt, and is low in fiber.
To get the nutrients needed, one should eat a variety of foods from all food groups concentrating on bright and dark colored fruits and vegetables, whole grains, and lean meats and alternatives prepared in ways that do not involve a lot of oil or excess sugar.
For good health, one should look at the nutritional level as a whole and not just concentrate on vitamins and minerals.
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| Some other articles by Ng Peng Hock|