There is more to know about healthy eating than you think (image: https://www.pexels.com/photo/appetizer-avocado-bread-breakfast-566566/)
Burgers anyone? McDonald’s opened its first branch in San Bernardino, California, in 1940. Since then, they have come a long way, but they also have had to adapt to the ever-changing preferences and increasingly healthy trends of the food industry and our society.
According to the US Department of Health & Human Services, Americans don’t eat the recommended amounts of vegetables, fruits and dairy products required for them to maintain a healthy diet. Instead, they are over-reliant on saturated fats and unhealthy foods.
Eating healthily is at the top of the agenda of governments around the world and there are some good reasons for this.
Variety is key to healthy eating
Eating a well-balanced diet will help with your general well-being and will reduce your risk of having heart disease, diabetes or cancer. Foods can be categorised into five different groups. These are Fruit and Vegetables, Carbohydrates, Protein, Milk and Dairy Products, and Fats and Sugars. This diagram will teach you how much of each group you need to eat every day in order to stay healthy.
Eat five portions of fruit and vegetables a day
It used to be that an apple a day would keep the doctor away. Recent studies recommend for us to eat five portions of fruit and vegetables a day. These can be fresh or frozen, as they all contribute to having a healthy and well-balanced diet. Are you cooking a casserole and fancy adding something healthy? Why not throw in an onion? Is your salad looking a bit bland? Add a tin of sweetcorn and a bit of green pepper in order to boost your vegetable intake! Have a look at these Healthy Recipes. Varied and tasty, they will help you maintain a healthy balance in your diet.
Avoid saturated fats
According to the HHS, half of the adult population in the US will be obese by 2030. This means 115 million adults will be extremely overweight in less than 15 years. Consume oils that are low-fat and use these in small amounts. Saturated fat increases the amount of bad cholesterol in your body and this can lead to poor heart health. Similarly, sugar- and fat-rich foods contain a high number of calories and, as a result, should be avoided at all costs. These include cakes, sugary drinks and crisps.
Rely on calcium to develop strong bones
The Scandinavian population has been known to present signs of osteoporosis or bone loss. This is a dangerous condition through which the quality of bones is reduced and these become fragile and prone to breakages. In order to ensure you are giving your bones what they need to stay strong and resistant, make sure you’re getting enough calcium. This is normally found in dairy products but you can also find it in foods like sardines and dark green vegetables.
Nutritionists are constantly discovering what is best for our bodies to stay healthy, and we should listen and act accordingly if we want to lead lives that are balanced and fulfilling.