Diet is often referred to as some dietary regimen for losing weight. However, diet simply means what food we eat in the course of a 24-hour, one week, or one month, etc. period.
A good diet is a nutritional lifestyle that promotes good health. A good diet must include several food groups because one single group cannot provide everything a human needs for good health.
When we eat matters too
A large breakfast helps control body weight - a team of researchers from Tel Aviv University, Israel, explained in the journal Obesity that a big breakfast - one containing about 700 calories - is better for losing weight and lowering one's risk of developing heart disease, high cholesterol and diabetes.1
Prof. Daniela Jakubowicz and team stressed that when we eat our food may matter as much as what we eat.
How do you define healthy eating?
The crucial part of healthy eating is a balanced diet. A balanced diet - or a good diet - means consuming from all the different good groups in the right quantities. Nutritionists say there are five main food groups - whole grains, fruit and vegetables, protein, diary, and fat & sugar.
Whole grains
It is not possible to know whether food is made from whole grain just by looking at it.
To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.
Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.
Read more about dietary fiber and fiber rich foods.
Fruit and vegetables
Fruit and vegetables are rich in vital vitamins, minerals and fiber.
Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well.Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer.3
Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies.
A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice.
A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.
Protein
We need protein for the building and repairing of tissue in our body. Protein-rich foods also include essential minerals, such as iron, magnesium, zinc, as well as B vitamins.Douglas Paddon-Jones, PhD, Associate Professor, The University of Texas Medical Branch says that proteins should make up about 20 to 25 percent of our nutritional intake.4
The following foods are good sources of protein:
Tofu, an example of a plant sourced protein.
- meat
- poultry
- fish
- eggs
- beans
- nuts
- quorn
- soya (includes tofu)
For people who are not vegetarians, nutritionist advise we consume fish at least twice a week, preferably fish rich in omega oils, such as trout, fresh tuna, sardines, mackerel and salmon.
The canning process of tuna removes the essential oils, hence only fresh tuna is considered as an oily fish.
It is better for your health to grill, roast or microwave meats and fish, rather than frying them.
Vegans, who do not eat any foods from animal sources, may get their protein from nuts, seeds, soya, beans and quorn. Vegans may have to supplement their zinc and B12 vitamin intake as these foods are not rich in them.
Legumes
Legumes are plants in the pea family that produce pods that slit open naturally along a seam (dehisce), revealing a row of seeds.- soy
- peas
- peanuts
- mesquite
- lupins
- lentils
- clover
- carob
- beans
- alfafa
Dairy
Dairy products include milk, yoghurts, cheese, and some soya dairy products. Nutritionists say we should aim for low fat dairy products.
People who do not consume animal sourced foods can get their calcium intake from other products, such as broccoli, cabbage and soya milk and yoghurts with added calcium.
Fats and sugars
There are two basic types of fats - saturated and unsaturated. Cream, margarine and fried foods are high in saturated fats, while vegetable oils and oily fish are rich in unsaturated fats. Saturated fat consumption should be kept to a minimum because excess consumption significantly increases the risk of developing such diseases as heart disease.
Even sugary foods and drinks, like some sodas and sweets should be kept to a minimum because they are high in calories and bad for your teeth.
source: medicalnewstoday.com
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