GOOD NUTRITION IS a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.
Following these nutrition tips will help a person make healthy food choices:
• Include protein with every meal. Including some protein with every meal can help balance blood sugar. Recent studies suggest higher protein diets can be beneficial for type 2 diabetes. Other research indicates balancing blood sugar can support weight management and cardiovascular health.
• Eat oily fish. Omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development. Some studies indicate omega-3 fatty acids can reduce the risk of cardiovascular disease. The anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
• Eat whole grains. The American Heart Association recommends people eat whole grains rather than refined grains. Whole grains contain nutrients such as B vitamins, iron, and fiber.
These nutrients are essential for body functions that include carrying oxygen in your blood, regulating the immune system, and balancing blood sugar.
• “Eat a rainbow.” This saying helps remind people to eat different colored fruits and vegetables. Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example carotenoids and anthocyanins.
• Eat your greens. Dark green, leafy vegetables are a great source of nutrition, according to the Department of Agriculture (USDA). Leafy greens are rich in vitamins, minerals, and antioxidants. The USDA suggests that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.
• Include healthful fats. People should limit their intake of saturated fats while avoiding trans fats, according to the USDA. A person can replace these fats with unsaturated fats, which can be found in foods such as avocado, oily fish, and vegetable oils.
• Eat nuts. According to the American Heart Association (AHA), eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain. The AHA suggests that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.
• Get enough fiber. Fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.
• Increase plant foods. Plantbased diets may help prevent overweight and obesity.
Doctors associate obesity with many diseases. According to some studies, including more plant foods in the diet could reduce the risk of developing diseases such as diabetes and cardiovascular disease.
• Try beans and pulses. Beans and pulses are a good source of protein for people on a plantbased diet. However, those who eat meat can eat them on a few meat-free days a week. Pulses, the edible seeds in the legume family of which there are 11 types, such as dry beans, lentils, and chickpeas, also contain beneficial fiber, vitamins, and minerals. Some research even says pulses may help people feel fuller and lose weight.
To your health!
Daniel J Jachimiak, BA, is a writer and speaker. Dan can be reached at djachimiak@ bex.net or 419-787-2036. ✲
