1) Stay lean and active throughout life. (body weight should not increase by more than 10 pounds after age 21). Regular exercise is very important.
2) Eat abundant amounts of fruits and vegetables, at least 5 servings/day. Include green leafy and orange colored vegetables daily.
3) Unrefined whole grains should be consumed. The intake of refined simple sugars and refined flour and carbohydrates should be very low and minimal.
4) Red meat should be eaten only occasionally.
5) Fish and poultry should be eaten in moderation as an alternative to red meat.
6) Animal fats and trans fatty acids from partially hydrogenated vegetable oils should be avoided and not eaten.
a) Olive oil and other mono-unsaturated fats are healthy alternatives for fat.
b) Highly polyunsaturated fats, such as corn or soy-bean oil may also be healthy alternatives.
a) Olive oil and other mono-unsaturated fats are healthy alternatives for fat.
b) Highly polyunsaturated fats, such as corn or soy-bean oil may also be healthy alternatives.
7) Deep fried fast foods and most commercially prepared foods contain trans-fatty acids and should be avoided.
8) Adequate calcium intake is important for growing children, adolescents, and lactating
women. If dietary sources are low, supplements of calcium should be considered. High consumption of milk or dairy products is not likely to be necessary or beneficial for middle aged and older adults.
women. If dietary sources are low, supplements of calcium should be considered. High consumption of milk or dairy products is not likely to be necessary or beneficial for middle aged and older adults.
9) Consumption of daily values of a multiple vitamin preparation containing folic acid may provide a sensible nutritional safety net.
a) Definite evidence has shown that folic acid containing multivitamin supplements during early weeks of pregnancy will prevent a large fraction of neural tube defects in infants.
b) Women should also consider a multivitamin supplement containing folic acid and iron.
c) Vitamin C and Vitamin E may help reduce the risk of cardiovascular diseases, cataracts, and other diseases, such as cancer.
10) Eating different types of cultural foods based around minimally processed foods from plant sources will provide a healthy and interesting experience.
a)Fruits and Vegetable Rich Diet. U.S. Department of Health and Human Services, the U.S. Department of Agriculture, and the National Academy of Sciences has implemented the “Five a Day” campaign. They recommend that each person eat at least 5 servings each of fruits and vegetables every day along with a variety of foods. However, eight to ten servings per day is best for cancer prevention. Fruits and vegetables are rich sources of fiber, vitamins, minerals, and phytochemicals. One should eat a variety of fruits and vegetables. A serving of fruit or vegetable is equal to ½ cup of fruit, ¼ cup of dried fruit, ½ cup of cooked vegetables, 1 cup of raw vegetables or ¾ cup of fruit or vegetable juice.
b)One should eat a variety and quantity of vegetables and fruits in the daily diet. It is wise to choose dark green, and deep yellow vegetables, as well as citrus fruits.
c) Other Dietary Substances. The daily human diet typically contains as many as 100,000 chemicals (e.g., coffee contains 1000). Of these, only 300 are nutrients, only some of which are essential. However, many nonnutrients in foods are useful. For example, food additives (e.g.,
preservatives, emulsifiers, antioxidants, stabilizers) improve the production and stability of foods. Trace components (e.g., spices, flavors, odors, colors, phytochemicals, many other natural products) improve appearance and taste.
a)Fruits and Vegetable Rich Diet. U.S. Department of Health and Human Services, the U.S. Department of Agriculture, and the National Academy of Sciences has implemented the “Five a Day” campaign. They recommend that each person eat at least 5 servings each of fruits and vegetables every day along with a variety of foods. However, eight to ten servings per day is best for cancer prevention. Fruits and vegetables are rich sources of fiber, vitamins, minerals, and phytochemicals. One should eat a variety of fruits and vegetables. A serving of fruit or vegetable is equal to ½ cup of fruit, ¼ cup of dried fruit, ½ cup of cooked vegetables, 1 cup of raw vegetables or ¾ cup of fruit or vegetable juice.
b)One should eat a variety and quantity of vegetables and fruits in the daily diet. It is wise to choose dark green, and deep yellow vegetables, as well as citrus fruits.
c) Other Dietary Substances. The daily human diet typically contains as many as 100,000 chemicals (e.g., coffee contains 1000). Of these, only 300 are nutrients, only some of which are essential. However, many nonnutrients in foods are useful. For example, food additives (e.g.,
preservatives, emulsifiers, antioxidants, stabilizers) improve the production and stability of foods. Trace components (e.g., spices, flavors, odors, colors, phytochemicals, many other natural products) improve appearance and taste.
Fiber, which occurs in various forms (e.g., cellulose, hemicellulose, pectin, gums) increases GI motility, prevents constipation, and helps control diverticular disease. Fiber is thought to accelerate the elimination of cancer-causing substances produced by bacteria in the large intestine. Epidemiologic evidence strongly supports an association between colon cancer and low fiber intake and a beneficial effect of fiber in functional bowel disorders, Crohn’s disease, obesity, and hemorrhoids. Soluble fiber (present in fruits, vegetables, oats, barley, and legumes) reduces the postprandial increase in blood glucose and insulin and can reduce cholesterol levels.
The typical Western diet is low in fiber (about 12 g/day) because of a high intake of highly refined wheat flour and a low intake of fruits and vegetables. Increasing fiber intake to about 30 g/day by consuming more vegetables, fruits, and high-fiber cereals is generally recommended.
Posts
No comments:
Post a Comment