Nutrition and health are related to each other because it is believed that what we eat is what we become and it is true. Here are a few nutrition and health facts that go a long way in making smart choices for a healthy living.
Nutrition and obesity
Obesity has become an epidemic and our food choices are the ones to blame for this. Unconsciously, more than 35% of our calories today come from added sugars and solid fats. This has thrown open a number of health hazards from hypertension to type 2 diabetes. This is a perfect combination for obesity and related health conditions. Here are a few recommendations for making smart choices in nutrition that will impact positively on your health in the coming years.
Low salt intake
An average American consumes more salt than the body can handle. It is recommended that regular meals of a day be prepared at home. Most packaged and processed food contains a lot more salt, because it is a preservative and helps to keep the shelf life of the food. Take care that you consume no more than 2300 mg of salt per day.
Cut down on refined foods and carbohydrates
Apart from cutting back on added sugars and solid fats, it is recommended that you limit refined foods in your diet. Consume fresh salads, whole grains and more fibrous foods to keep your digestive and cardio vascular system healthy.
Replace solid fats with oil
Use of oils in place of solid fats is a wise choice. Lighter oils are a great choice. However, limit even these to less than 10% of your total calorie intake for the day. Let proteins be your major calorie provider.
Meat need not be your sole source of protein. Protein obtained from meat also comes with solid fats. It is said that an average American eats more meat than required and a lot of the protein from it goes waste. It also adds to your carbon foot print. Best sources of lean proteins are milk, soy and whey. Nuts, sea food and seeds are other examples.
Limit your consumption of alcohol. Though wine and some spirits are recommended for good health, it must be limited to a few ounces per day (2 to5 fl.ou.). The potential health benefits need not propagate non-drinkers to begin drinking. Following a healthy lifestyle with a balanced diet and exercise are good enough.
Balanced diet is the first among nutrition and health facts. This can be achieved by including half a plate with vegetables, quarter with protein and another quarter with low calorie and whole grain carbohydrates.