Nutrition is the science that studies the
relationship between diet (the food we eat) and health (how our bodies use food
as fuel for growth and daily activities). The science of nutrition attempts to
understand how and why specific dietary aspects influence our health.
The first step toward a healthier lifestyle is
to understand how our diet affects our health. Once we have this base, or
foundation, we can then begin to find the proper balance in our diet to attain
proper nutrition and the exercise needed to personally achieve proper physical
health.
Deficiencies, excesses, and imbalances in diet
can negatively impact health, which may lead to diseases such as cardiovascular
disease, diabetes, obesity, osteoporosis and other debilitating maladies. Many
common diseases and ailments can often be avoided or prevented with proper
nutrition and exercise.
While there are a myriad of published ways to
achieve proper nutrition within our daily diet, almost all of them suggest at
least six common tips.
Don’t skip meals. Eat breakfast, lunch, and dinner. When you skip a meal,
your body recognizes that it doesn’t have food to convert into energy. At that
point your body goes into “survival” mode, slowing your metabolism and storing
excess food or glucose as FAT. If your body is routinely fed, it will increase
your metabolism, breaking down the fat since it thinks it doesn’t need it
anymore.
Drink water. Water
is essential to achieving a healthy diet. Avoid soda and sweetened drinks. The
Mayo Clinic recommends that men consume 3 liters (about 13 cups) and women
should consume at least 2 liters (about 9 cups) of water per day.
Eat lean protein. Aside from water, protein is the most prevalent material
in your body. Research also indicates that increased dietary protein (not
necessarily a “high protein diet”) may reduce the risk of heart disease by
reducing “bad” LDL Cholesterol and raising “good” HDL cholesterol. Protein
helps keep muscles strong, and contains the building blocks for most of the
enzymes in the body. These enzymes drive the metabolic rate of our bodies. Good
sources of lean protein include dairy products, soy products, meat (lean meat
is also an excellent source of iron), fish, and poultry.
Choose more whole grains. Most people eat less than half the amount of fiber needed each
day. Choosing whole grains, such as whole wheat breads and high-fiber cereals
will help you achieve your fiber needs. By increasing the intake of fiber, you
reduce your risk of diseases such as colon cancer and heart disease. Fiber
also makes you feel full while helping to control your blood cholesterol and
blood sugar.
Eat more vegetables and fruits. A healthy diet should contain at least five servings of
vegetables and fruits each day. Fruits and vegetables are naturally high in
vitamins, minerals, fiber, and they are low in calories. Fruit and vegetables
are critical to proper nutrition. Make sure they are part of your daily menu.
Fruit is also an excellent choice for in-between meal snacks too.
Exercise. 20
minutes a day, 3 days a week is the standard recommendation. Consistent
exercise will decrease your risk of diabetes, heart disease, and prolong your
life. Walking, swimming, jogging, weight lifting, bike riding, and aerobics are
all good examples of exercises that will improve your overall health.
Vitamin and mineral supplements are also
commonly suggested in addition to the steps in the above list. The suggestions
listed above are general in scope and nutrition needs will vary from person to
person. If you are concerned about your diet and health, please consult your
physician.
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