Things People Need To Know About Nutrition For The 21st Century

Nutritional science involves new discoveries and changing perspectives. Agricultural chemists discovered nutrients during the 1800s and 1900s to overcome the public health burden of under-nutrition. Today public health scientists are at the forefront of solving the burgeoning epidemic of over-nutrition. The USDA Dietary Guidelines have evolved from four food groups in 1894 emphasizing protein, carbohydrate, mineral matter and fat to a plate in 2011 emphasizing fruits, vegetables, grains and protein and a side plate for dairy. Ask your doctor about your dietary needs for the 21st century.

Nutrient-Dense Foods

The most important thing you need to know about nutrition for the 21st century is the types of foods you should eat daily. The USDA Dietary Guidelines emphasize nutrient-dense foods that include fruits, vegetables, whole grains, legumes, nuts and seeds. Eating and drinking nutrient-dense foods and beverages can help you lower your risk of chronic diseases and conditions, such as heart disease, high cholesterol, cancer, stroke, high blood pressure, Type 2 diabetes, osteoporosis, asthma and Alzheimer's.

Processed Foods

Understanding the types of foods you should avoid can lower your disease risks. The USDA Dietary Guidelines report that Americans consume too much sodium and calories from solid fats, added sugars and refined grains, which are associated with obesity, Type 2 diabetes, cardiovascular disease and hypertension. Processed and fast foods contribute to these excesses. Research by scientists at the Centers for Disease Control and Prevention, published in "Health Economics" in February 2011, found that increasing consumption of processed foods by 10 percent increases body weight by more than 4 percent. The scientists conclude that eating processed foods is a major risk factor for obesity.

Healthy Fats

More than 20 years ago, many scientists recommended lowering the total amount of fat in diets for weight loss and management of high cholesterol and heart disease. This perceptive has shifted in favor of avoiding unhealthy fats, but consuming more healthy fats. Unhealthy fats include saturated fats from meat and dairy and trans fats from processed foods, whereas healthy fats include omega-3 fatty acids from fish and walnuts, omega-6 fatty acids from vegetable oils and monounsaturated fats from nuts, avocados and olive oil.

Healthy Weight

Maintain a healthy weight by increasing your physical activity to expend calories in balance with the calories you consume from food. Smaller portion sizes can lower your caloric intake. You can also maintain a healthy weight by avoiding high-glycemic foods. The higher the glycemic index, the faster you absorb the sugars in the food, which in turn can produce body fat. Research by scientists at the Institute of Preventive Medicine in Copenhagen, Denmark, published in the "American Journal of Clinical Nutrition" in October 2006, found that high-glycemic index diets cause increases in body weight, fat and waist circumference in sedentary women.