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Tips For Healthier Eating

by Shane Black / May 21, 2016 / category : lose weight / 4120 views
Tips For Healthier Eating

For much of the 20th century, nutrition research focused largely on the health risks and benefits of single nutrients. The findings translated into public health messages telling us to reduce fat; limit cholesterol; increase fibre; get more calcium; take vitamins E, C, and D; and so on. But as scientists learn more, it is found that the health effects of food likely derive from the synergistic interactions of nutrients and other compounds within and among the food we eat. This has led to a shift from nutrient-based recommendations towards guidelines based on food and eating patterns.

There’s no single healthy diet. Many eating patterns sustain good health. What they have in common is lots of fruits, vegetables, and whole grains, along with healthy sources of protein and fats. Consistently eating food like these will help lower your risk for conditions such as heart disease, stroke, diabetes, and certain forms of cancer. If you’d like to make this largely plant-based approach to eating one of your good-health goals, here’s how to get started.

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#Build A Better Plate

The Healthy Eating Plate is made up of one-half vegetables and fruits, onequarter whole grains, and one-quarter healthy protein. “Whole” and “healthy” are important words here. Refined grains (think white breads, pastas, and rice) have less fibre and fewer nutrients than whole grains, such as whole-wheat bread and brown rice. Healthy proteins include fish, poultry, beans, and nuts — but not red meats or processed meats. Many studies have shown that red meats and especially processed meats are linked with colorectal cancer — and that you can lower your risk for heart disease by replacing either type of meat with healthier protein sources. So eat red meats sparingly (selecting the leanest cuts), and avoid processed meats altogether.

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#Pile On The Vegetable And Fruits

Vegetables and fruits are high in fibre and contain many vitamins and minerals as well as hundreds of beneficial plant chemicals (phytochemicals) that you can’t get in supplements. Diets rich in vegetables and fruit can benefit the heart by lowering blood pressure, cholesterol levels, and inflammation and improving insulin resistance and blood vessel function. In long-term observational studies, people who eat more fruits and vegetables have a lower risk of heart disease, diabetes, and weight gain, and those who eat more fruit also have a lower risk of stroke.

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#Go For The Good Fat

At one time, we were told to eat less fat, but now we know that it’s mainly the type of fat that counts. The most beneficial sources are plants and fish. You can help lower “bad” LDL cholesterol by eating mostly polyunsaturated fats (including vegetable oils and omega-3 fatty acids, found in fish, seeds and nuts, and canola oil) and monounsaturated fats (in avocados and many plant-based oils, such as olive oil and canola oil). Saturated fats (found mostly in dairy and meat products) and trans-fats (hydrogenated fat found in many fried and baked goods) boost LDL cholesterol and triglycerides, increasing your risk of heart disease. Worse still, trans-fats reduce your “good” HDL cholesterol.

#Drink Enough Water

Many food contain water, so you may get enough every day without making a special effort. But it can be helpful to drink water (or another no-calorie liquid, such as black tea, coffee, or carbonated water) with meals or as an alternative to snacking. A reasonable goal is 4 to 6 cups of water a day.

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#Eat Breakfast

It’s easy to skip breakfast when you’re in a rush, aren’t hungry, or want to cut calories. But a healthy morning meal causes smaller rises in blood sugar and insulin throughout the day, which can lower your risk of overeating and impulse snacking. (Eating breakfast every day is one characteristic common to participants in the National Weight Control Registry, who’ve lost at least 30 pounds and kept the weight off longer than a year.)

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