A healthy diet is a diet that helps maintain or improve overall health. A healthy diet provides the body with essential nutrients: fluids, macronutrients, micronutrients, and adequate calories.
The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although non-animal vitamin B12 sources are needed for those who follow a vegan diet. A healthy diet supports energy needs and provides human nutrition without exposure to excessive toxicity or overweight from consuming more calories than the body needs. A healthy diet, in addition to exercise, can reduce the risk of disease, such as obesity, heart disease, type 2 diabetes, hypertension, and cancer.
Nutrition guidelines are published by medical and government agencies to educate individuals about what they should eat to improve health. Nutrition fact labels are also mandatory in some countries to enable consumers to choose between foods based on components relevant to health.
The idea of ​​diet therapy (using dietary options to maintain health and improving poor health) is quite old and thus has a modern scientific form (medical nutrition therapy) and prescientific forms (such as diet therapy in traditional Chinese medicine).
A healthy diet contains a variety of different foods so that the body can get the nutrients it needs to function properly.
Video Healthy diet
Recommendations
World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations with regard to population and individuals:
- Maintain a healthy weight by eating approximately the same number of calories as your body uses.
- Limit your fat intake. No more than 30% of total calories should come from fat. Prefer unsaturated fats to saturated fats. Avoid trans fats.
- Eat at least 400 grams of fruit and vegetables per day (potatoes, sweet potatoes, cassava and other starch roots not counted). A healthy diet also contains nuts (eg beans, nuts), seeds and nuts.
- Limit your intake of simple sugars to less than 10% of calories (under 5% calories or 25 grams may be better)
- Limit salt/sodium from all sources and make sure the salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
WHO states that insufficient vegetables and fruits are responsible for 2.8% of deaths worldwide.
Other WHO recommendations include ensuring that selected foods have adequate vitamins and minerals, avoiding toxic substances (eg heavy metals) and carcinogenic substances (eg benzene) directly, avoiding food contaminated by human pathogens (eg E. coli , tapeworm eggs), and replacing saturated fats with polyunsaturated fats in the diet can reduce the risk of coronary artery disease and diabetes.
Department of Agriculture of the United States
The Dietary Guidelines for Americans by the United States Department of Agriculture (USDA) recommends three healthy dietary patterns, summarized in the table below, for a 2000 kcal diet.
It emphasizes both health and environmental sustainability and a flexible approach: the committee that composed it writes: "The main findings on sustainable diets are higher diets in plant foods, such as vegetables, fruits, grains, peas, legumes, and grains, and lower calories and animal-based foods promote more health and are associated with less environmental impact than current US diets.The diet can be achieved through a variety of dietary patterns, including "Healthy US- Style patterns," "Healthy Vegetarian Pattern," and "Mediterranean Healthy Style Pattern." Number of food groups per day, except per week.
American Heart Association/World Cancer Research Fund/American Institute for Research on Cancer
The American Heart Association, the World Cancer Research Fund and the American Institute for Cancer Research recommend a diet consisting mostly of unprocessed plant foods, with an emphasis on various grains, nuts, and non-starch vegetables and fruits. This healthy diet is full of various kinds of non-starchy vegetables and fruits, which provide different colors including red, green, yellow, white, purple, and orange. They noted that tomatoes cooked with oil, alium vegetables such as garlic, and cruciferous vegetables such as cauliflower, provide protection against cancer. This healthy diet is low in energy density, which can protect against weight gain and related illnesses. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including "fast food" and red meat, and avoiding processed meat improves health and longevity. Overall, researchers and medical policies concluded that this healthy diet can reduce the risk of chronic diseases and cancer.
In children, consuming less than 25 grams of added sugar (100 calories) is recommended per day. Other recommendations include no added sugar in those under 2 years old and less than one soft drink per week. By 2017, the reduction in total fat is no longer recommended, but on the contrary, the recommendation to lower the risk of cardiovascular disease is to increase the consumption of monounsaturated fats and polyunsaturated fats, while reducing saturated fat intake.
Harvard School of Public Health
Sources of Nutrition The Harvard School of Public Health makes the following 10 recommendations for a healthy diet:
- Choose a good carbohydrate: whole grains (the less processed the better), vegetables, fruits and nuts. Avoid white bread, white rice, and the like like pastries, sugary sugars, and other processed foods.
- Notice the protein package: good choices include fish, poultry, beans, and nuts. Try to avoid red meat.
- Choose foods that contain healthy fats. Vegetable oils, nuts, and fish are the best choice. Limit your consumption of saturated fats, and avoid foods with trans fats.
- Choose a diet full of fiber that includes whole grains, vegetables, and fruits.
- Eat more vegetables and fruit - the more color and variety, the better.
- Include adequate amounts of calcium in the diet; However, milk is not the best or the only source. A good source of calcium is collard, bok choy, fortified soy milk, baked beans, and supplements containing calcium and vitamin D.
- Prefer water over other drinks. Avoid sweet drinks, and limit your intake of juice and milk. Coffee, tea, artificial sweetener, 100 percent fruit juice, low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. Sports drinks are recommended only for people who exercise more than one hour of stretching to replace substances lost in sweat.
- Limit your salt intake. Choose more fresh food, than processed ones.
- Drink enough alcohol. Doing it has health benefits, but is not recommended for everyone.
- Consider daily and extra vitamin D intake of multivitamins, as these have potential health benefits.
In addition to nutrition, this guide recommends frequent physical exercise and maintains a healthy weight.
More
David L. Katz, who reviewed the most common popular diet in 2014, noted:
The weight of evidence strongly supports the theme of healthy eating while allowing variations on the theme. Diets processed foods at least close to nature, especially plants, are firmly associated with health promotion and disease prevention and are consistent with prominent components of a seemingly different diet approach. Efforts to improve people's health through diet are prohibited not because they want to know about optimal feeding from Homo sapiens but for the disruption associated with over-claims, and our failure to change what we can know for certain into what we do routine. Knowledge in this case is not, as of yet, strength; Is that true.
Marion Nestle expresses a key view among scientists who study nutrition:
The basic principle of a good diet is so simple that I can summarize it in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: be easy on junk food. Follow these rules and you will take a long way to prevent the overwhelming disease of our society - coronary heart disease, certain cancers, diabetes, strokes, osteoporosis, and a number of others.... These are the bottom line of what which seems to be a far more complicated dietary recommendation from many national and international health and government organizations - forty-one "major recommendations" of the 2005 Dietary Guidelines, for example.... Although you may feel that advice on nutrition is constantly changing, the basic idea behind my four precepts has not changed in half a century. And they leave plenty of room to enjoy the pleasures of the food.
Maps Healthy diet
For certain conditions
In addition to dietary recommendations for the general population, there are many special diets that are especially developed to improve better health in certain population groups, such as people with high blood pressure (such as on a sodium-low diet or more specific DASH diet), or overweight people body or obesity (in weight control diet). However, some of them may have more evidence for beneficial effects on normal people as well.
Hypertension
Low-sodium diet is beneficial for people with high blood pressure. A Cochrane review published in 2008 concluded that long-term sodium diets (more than 4 weeks) had a beneficial effect on reducing blood pressure, both in people with hypertension and in people with normal blood pressure.
Diet Dietary to Stop Hypertension Diet is a diet promoted by National Heart, Lung, and Blood Institute (part of NIH, United States government organization) to control hypertension. The main feature of the plan is to limit sodium intake, and diet also generally encourages consumption of nuts, seeds, fish, poultry, fruits, and vegetables while lowering the consumption of red meat, candy, and sugar. It is also "rich in potassium, magnesium, and calcium, and protein".
The Mediterranean diet, which includes limiting the consumption of red meat and using olive oil in cooking, has also been shown to improve cardiovascular outcomes.
Obesity
The weight control diet aims to maintain a controlled weight. In most cases, those who are overweight or obese use a diet in combination with physical exercise to lose weight.
Diet for weight gain is divided into four categories: low fat, low carbohydrate, low calorie, and very low calorie. A meta-analysis of six randomized controlled trials found no difference between the major diet types (low-calorie, low-carbohydrate, and low-fat), with a weight loss of 2-4 kilograms in all studies. At two years, all types of calorie-reduced diets cause the same weight loss regardless of the emphasized macronutrients.
Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oats, and all their species and hybrids (such as spelled, kamut, and triticale), causes health problems for those who have gluten-related disorders, including celiac disease , non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy. In these people, a gluten-free diet is the only treatment available.
Reduce the risk of disease
There may be a link between lifestyle including food intake and potentially lower risk of cancer or other chronic illnesses. A diet high in fruits and vegetables seems to reduce the risk of cardiovascular disease and death but not cancer.
A healthy diet may consist mostly of whole plant foods, with limited consumption of energy-dense foods, red meat, alcoholic beverages and salt while reducing consumption of sugary drinks, and processed meats. A healthy diet can contain non-starchy vegetables and fruits, including red, green, yellow, white, purple or orange. Oil-cooked tomatoes, allium vegetables such as garlic, and cruciferous vegetables such as cauliflower "may" contain the compounds under study for the possibility of their anti-cancer activity.
A healthy diet has low energy density, lowers calorie content, so it may inhibit weight gain and reduce the risk of chronic disease. Chronic Western disease is associated with elevated pathological IGF-1. Findings in molecular biology and epidemiological data suggest that milk consumption is a promoter of chronic disease of Western countries, including atherosclerosis, carcinogenesis and neurodegenerative diseases.
Unhealthy diet
Western patterns of patterns typically consumed by Americans and increasingly adapted by people in developing countries because they leave unhealthy poverty: it is "rich in red meat, dairy products, processed and home-made foods, and salts, with a minimum intake of fruit - vines, vegetables, fish, nuts, and seeds. "
Unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular disease, and cancer.
WHO estimates that 2.7 million deaths are attributable to low-fruit diets and vegetables every year. Globally it is estimated to account for about 19% of gastrointestinal cancers, 31% of ischemic heart disease, and 11% stroke, making it one of the leading causes of preventable death worldwide.
Popular diet
Popular diets, often referred to as diets, make promises of weight loss or other health benefits like living longer without being supported by strong science, and in many cases characterized by very strict or unusual food choices. Celebrity endorsements (including celebrity doctors) are often associated with popular diets, and the people who develop and promote these programs often make big profits.
Public health
High cholesterol concerns were often voiced until the mid-1990s. However, more recent studies have shown that the difference between high and low density lipoproteins ('good' and 'bad' cholesterol, respectively) should be addressed when talking about the potential for bad cholesterol effects. Different types of dietary fat have different effects on blood cholesterol levels. For example, polyunsaturated fats tend to lower both types of cholesterol; monounsaturated fats tend to lower LDL and increase HDL; saturated fat tends to raise HDL, or raise HDL and LDL; and trans fat tends to increase LDL and decrease HDL.
While diet cholesterol is only found in animal products such as meat, eggs, and milk, research has not found a link between cholesterol and blood cholesterol levels.
The vending machine in particular gets censured as the entrance to schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real benefits of a company that calls itself as "healthy." Recently, the UK's Advertising Practices Committee launched a proposal to restrict media advertisements for high-fat, salt or sugar foods and soft drinks. The British Heart Foundation released its own government-funded ad, labeled "Food4Thought", which is targeted at children and adults to prevent unhealthy habits of consuming junk food.
From a psychological and cultural point of view, a healthier diet may be difficult to achieve for people with poor eating habits. This may be due to the tastes acquired in childhood and the preference for sweet, salty and/or fatty foods.
Other animals
Animals that are kept by humans also benefit from a healthy diet and such dietary requirements may be very different from the ideal human diet.
See also
- List of diets
- Food
- Food nutrition table
References
External links
- Diet, Nutrition and prevention of chronic diseases, by Joint WHO/FAO Expert consultation (2003)
Source of the article : Wikipedia
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