The quality of the foods you eat impacts the quality of your health. Each type of food is unique in nutritional content, including the quantity of calories, proteins, fats, carbohydrates, vitamins, minerals, antioxidants and fiber. Eating healthy foods can decrease your risk of disease and extend your longevity, whereas an unhealthy diet can increase your risk of disease and shorten your life span. Consult your doctor or nutritionist about your health and diet.
Nutrient-Dense Foods
The USDA Dietary Guidelines emphasizes that you eat and drink nutrient-dense foods and beverages to improve your health and reduce your risk of chronic diseases, including heart disease, hypertension, stroke, Type 2 diabetes, osteoporosis and cancer. Nutrient-dense foods are whole foods, such as fruits, vegetables, seeds, nuts, legumes and whole grains, that are concentrated with nutrients that you should eat at every meal. The Centers for Disease Control and Prevention encourages you to eat generous amounts of fruits and vegetables each day to prevent chronic diseases. Fruits, such as oranges, strawberries and grapes have a high content of antioxidants, such as vitamin C and phytonutrients, including carotenoids, flavonoids and polyphenols.
Processed Foods
Processed foods can be high in calories and contain substances, such as trans fats, sodium and sweeteners, that can increase your risk of heart disease, hypertension, stroke, cancer and Type 2 diabetes. Research by scientists at the Centers for Disease Control and Prevention and published in "Health Economics" in 2011 found increasing intake of processed foods is a major risk factor for high prevalence of people who are overweight or obese. One piece of enriched white pita bread contains 165 calories and 322 mg of sodium. Margarine made from partially hydrogenated cottonseed and soy oils that manufacturers use to make flaky pastries contains 714 calories, 879 mg of sodium and 25 g of trans fat for every 100 g of margarine. One 12 fluid oz. can of pink lemonade provides 839 calories and 32 g of sucrose, also called table sugar.
Calories
The USDA Dietary Guidelines recommends you maintain a healthy weight by balancing the amount of calories you consume from foods and beverages with the amount of calories you expend through physical activity. Choose foods that are nutrient-dense and low in calories. One large apple provides 116 calories. One cup of chopped kale provides 34 calories. A half cup portion of cooked lentils without salt provides 115 calories. A half cup portion of cooked medium-grain brown rice contains 109 calories.
Fats
Healthy fats such as omega-3 fatty acids in fish and walnuts and monounsaturated fats in olive oil, nuts and seeds can reduce your risk of cardiovascular disease. Unhealthy fats, such as saturated fat in meat and dairy and trans fats in processed foods, can increase your risk of cardiovascular disease. A 3 oz. portion of cooked Chinook salmon contains 72 mg cholesterol, 2.7 g of saturated fat and 1.73 g of omega-3 fatty acids, whereas one-quarter roasted chicken with skin contains 183 mg cholesterol, 9 g saturated fat and 0.144 g of omega-3 fatty acids.
References
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Centers for Disease Control and Prevention; How Many Fruits and Vegetables Do You Need?; 2010
- United States Department of Agriculture; National Nutrient Database for Standard Reference; 2010
- "Health Economics"; Does Consumption of Processed Foods Explain Disparities in the Body Weight of Individuals? The Case of Guatemala; Abay Asfaw; Feb 2011
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; 2009
