The media often promote health trends that are not placed appropriately in the context of sound nutrition principles. For the consumer, deciding which nutritional advice to apply and which advice to ignore can feel like an unregulated process of trial and error. The gems are the health tips based on time-tested principles that remain the same throughout the years. Approach the nutrition hype cautiously and anchor your dietary plan with these guidelines to achieve a reliable dietary plan.
Eat Breakfast
The body uses its stores of glycogen overnight to fuel basic metabolic processes. In the morning, replenishing the body's energy sources is essential for optimizing brain and other body functions. An estimated 35 to 40 percent of Americans skip breakfast every day. According to the Ohio State Extension Service, skipping breakfast lowers test scores of school-age children.
Eat Fish Twice a Week
Fish contains omega-3 fatty acids that reduce the risk of cardiovascular disease, diabetes and other health disorders characterized by inflammation. The American Heart Association recommends eating fatty fish twice a week to prevent disease and replace unhealthy sources of protein, such as meats high in saturated fats. Fish species high in omega-3 fatty acids include tuna, herring, mackerel, sardines and salmon.
High Glycemic Foods
The foods that dramatically increase blood glucose levels require simultaneous consumption of protein, fats and fiber to dilute the glucose, slowing their digestion and absorption. When a high concentration of sugar enters the bloodstream, the body signals the pancreas to secrete high levels of insulin, which clears the excess glucose and stores it for later use. Often, the stored glucose, or glycogen, converts to fat and contributes to weight gain. Avoiding high glycemic foods or eating them only occasionally, combined with a balance of nutrients, helps maintain healthy blood glucose levels.
Processed Foods
The food manufacturing business processes foods to extend shelf life. Processing often involves removing naturally occurring oils and other nutrients that break down and spoil the less-volatile ingredients that remain in the product. Eating processed foods often provides calories and convenience, but does not provide naturally occurring vitamins, minerals and healthy fats necessary for optimum health. As Michael Pollan, author of "The Omnivore's Dilemma," says, shop the perimeter of the grocery store to optimize your dietary intake, where the fresh produce and meat are usually sold, and avoid the center aisles, where packaged, processed foods are sold.
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