Most people know the basic facts about eating healthy, such as getting five or more servings of fruit and vegetables a day, and counting calories and fat content in foods. However, there are plenty more unusual facts that are less commonly known that can help people eat more healthily and make their diets more nutritious.
Personalized RDA
The recommended calories and daily allowance (RDA) of vitamins and minerals changes over your lifetime, and what is healthiest can actually be different for different people. In general, children, pregnant women and athletes need more calories and higher levels of nutrients like calcium, iron and folic acid than the average adult. Olympic gold medalist Michael Phelps eats 12,000 calories a day to keep up with his energy output while in training.
Brain Foods
Eating healthy can help your brain, not just your body. According to a Psychology Today article, certain foods, such as omega-3 fats and foods high in B vitamins can help boost brain performance, enhance memory and stave off brain diseases like Alzheimer's.
Nutrition Changes
Vegetables and fruits are less nutritious now than they were in the past. According to the USDA, the nutrients in foods have been decreasing since the 1950s as fruits and veggies have been bred for beauty, not healthy properties. Mother Jones magazine recommends that people choose locally grown farmer's market produce that might have strange shapes, smaller size or stranger colors instead of the standardized supermarket fare that lacks many of the best healthy properties.
Unexpectedly Healthy Foods
Some really tasty foods can actually be healthy for you. Dark chocolate, red wine and hot cocoa have all been found to have high levels of antioxidants, which improve overall health. In one study published in the American Journal of Clinical Nutrition, dark chocolate was even found to lower blood pressure and decrease insulin sensitivity. Of course, added sugar and fat can reduce the beneficial effects, so these kinds of unexpected health foods should be eaten or drunk as pure as possible.
Thermogenic Foods
Some healthy foods really can help burn fat and prevent diseases, like diabetes and heart disease. They're called thermogenic foods and they work by boosting metabolism and helping the body process blood sugar and insulin better. Some of the foods shown to have these kinds of properties in the lab are grapefruit and dairy products.
Dietary Disagreement
One of the big secrets of eating healthy is that many doctors, researchers and organizations don't actually agree on the exact definition of what's healthy and what's not. Some tout low-carb diets, some recommend high-carb but low-calorie meals. Even specific foods or food groups can be mired in controversy, with strongly worded recommendations for and against things like coconut oil, organic foods and vegetarianism. The truth is, eating healthy is like anything else involving health. It works best when you research the options and consult with your own trusted doctor to figure out what works best for your individual needs and metabolism.
References
- Grassi, D, et.al; American Journal of Clinical Nutrition, March 2005
- Fujioka K, Effects of grapefruit and grapefruit products on weight and metabolic syndrome. The 228th ACS National Meeting. 2004 Aug.
- Heaney RP,et. al; Calcium and weight: clinical studies. J Am Coll Nutr. 2002 Apr
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