Small changes in your diet can make a big difference. Grocery stores now have a dizzying variety of healthy produce, whole grains and other nutritious choices. Take the opportunity to try them in new recipes and substitute them for the overly processed foods you may have once filled up on. You may find that good nutrition for health is not just beneficial, but fun.
Dietary Guidelines for Good Health
The Dietary Guidelines for 2010 produced by the U.S. Department of Agriculture and Department of Health and Human Services emphasizes two basic concepts. The first is that Americans should take in the right amount of calories for a healthy weight. Secondly, the foods and beverages they consume should be nutrient-rich. According to the Guidelines, refined grains, solid fats and added sugars constitute too great a proportion of the typical American diet. All too often, unhealthy processed foods replace the vegetables, fruits, lean proteins, whole grains and low-fat milk products that are vital for human health. Overprocessed foods also can contribute to hypertension, obesity, diabetes and other health conditions.
Protect Your Nutrients
It's not enough to simply choose healthy foods at the grocery store. The way that food is prepared can make a difference in how many nutrients you take in when you eat. The American Dietetic Association Complete Food and Nutrition Guide recommends leaving edible skins on fruits and vegetables when possible since vitamins and minerals are often concentrated in the skin, outer leaves and area just below the surface. Learn to enjoy raw vegetables and fruits. Certain vitamins, such as vitamin C and the B vitamin complex, are easily damaged by heat. Additionally, because some vitamins can leach into cooking water, steaming can be a better choice than boiling.
Nutrition and Obesity
Good nutrition includes maintaining the right balance between your caloric intake and your expenditure of energy. When excess calories are not burned through physical activity, the result is obesity, a nutritional disorder with potentially serious consequences. Obesity increases your risk of diabetes, coronary heart disease, stroke, certain cancers and other health conditions, according to the National Heart Lung and Blood Institute. The Institute recommends a slow, progressive approach to weight loss based on a moderate reduction in calories. Avoid severe restrictions in caloric intake. Overly restrictive diets can lead to nutritional deficiencies and a weight loss that cannot be sustained over time.
The Role of Nutritional Supplements
Healthy adults who eat a varied, nutritious diet generally do not require nutritional supplements for good health, according to the Mayo Clinic. However, there are exceptions. People who cannot or will not eat a variety of nutritious foods can benefit from a multivitamin supplement with added minerals, as can adults older than 50, since they are often at risk for vitamin B-12 deficiencies. Consult your physician before adding nutritional supplements to your daily regimen.
References
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
- National Heart Lung and Blood Institute: Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults
- Health.gov: Dietary Guidelines for Americans, 2010
- MayoClinic.com: Nutritional Supplements
