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HOW TO CHOOSE A HEALTHY EATING PATTERN?
Achieving and sustaining appropriate body weight across the lifespan is vital to maintaining good health and quality of life. Calorie balance over time is the key to weight management. People cannot control the calories expended in metabolic processes, but they can control what they eat and drink, as well as how many calories they use in physical activity. Calories consumed must equal calories expended for a person to maintain the same body weight. Consuming more calories than expended will result in weight gain. Conversely, consuming over time fewer calories than expended, being more physically active, or, best of all, a combination of the two, will result in weight loss.
The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, gender, height, weight, and level of physical activity. In addition, a desire to lose, maintain, or gain weight affects how many calories should be consumed. The best way for people to assess whether they are eating the appropriate number of calories is to monitor body weight and adjust calorie intake and participation in physical activity based on changes in weight over time. A calorie deficit of 500 calories or more per day is a common initial goal for weight loss for adults. Eating patterns that are low in calorie density improve weight loss and weight maintenance, and also may be associated with a lower risk of type 2 diabetes in adults.
Although total calories consumed is important for calorie balance and weight management, it is important to consider the nutrients and other healthful properties of food and beverages, as well as their calories, when selecting an eating pattern for optimal health. When choosing carbohydrates, people should emphasize naturally occurring carbohydrates, such as those found in whole grains, beans and peas, vegetables, and fruits, especially those high in dietary fiber, while limiting refined grains and intake of foods with added sugars. For protein, plant-based sources and/or animal-based sources can be incorporated into a healthy eating pattern. However, some protein products, particularly some animal-based sources, are high in saturated fat, so non-fat, low-fat, or lean choices should be selected. Fat intake should emphasize monounsaturated and polyunsaturated fats, such as those found in seafood, nuts, seeds, and oils.
Certain foods and food components that are consumed in excessive amounts may increase the risk of certain chronic diseases, such as cardiovascular disease, diabetes, and certain types of cancer. These include sodium, solid fats (major sources of saturated and transfatty acids), added sugars, and refined grains. In addition, the diets of most people exceed the recommendation for cholesterol. So eating less of these foods and food components can help people meet their nutritional needs within appropriate calorie levels, as well as help reduce chronic disease risk.
If you want to stay healthy eat more vegetables and fruits. Three reasons support this recommendation. First, most vegetables and fruits are major contributors of a number of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. Second, consumption of vegetables and fruits is associated with reduced risk of many chronic diseases, such as cardiovascular disease, including heart attack and stroke. Some vegetables and fruits may be protective against certain types of cancer. Third, most vegetables and fruits, when prepared without added fats or sugars, are relatively low in calories. Eating them instead of higher calorie foods can help adults and children achieve and maintain a healthy weight. The majority of the fruit recommended should come from whole fruits, including fresh, canned, frozen, and dried forms, rather than from juice. When juices are consumed, 100% juice should be encouraged. To limit intake of added sugars, fruit canned in 100% fruit juice is encouraged over fruit canned in syrup.
You can either try eating whole grains which are a source of nutrients such as iron, magnesium, selenium, B vitamins, and dietary fiber. Whole grains vary in their dietary fiber content. Wholegrain intake may reduce the risk of cardiovascular disease and is associated with a lower body weight and a reduced incidence of type 2 diabetes.
Don’t forget about milk and milk products which contribute many nutrients, such as calcium, vitamin D (for products fortified with vitamin D), and potassium, to the diet. Intake of milk and milk products is linked to improved bone health, especially in children and adolescents. The intake of milk and milk products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes and with lower blood pressure in adults. Dietary potassium can lower blood pressure by blunting the adverse effects of sodium on blood pressure and reduce the risk of developing kidney stones. Dietary sources of potassium are found in all food groups, notably in vegetables, fruits, and milk and milk products. The most important thing for optimal bone health is of course calcium. In addition, calcium serves vital roles in nerve transmission, constriction and dilation of blood vessels, and muscle contraction. Milk and milk products contribute substantially to calcium intake. Calcium recommendations may be achieved by consuming recommended levels of fat-free or low-fat milk and milk products and/or consuming alternative calcium sources.
Some people can’t live without protein foods such as seafood, meat, poultry, eggs, beans and peas, soy products, nuts, and seeds. In addition to protein, these foods contribute B vitamins (e.g., niacin, thiamine, riboflavin, and B6), vitamin E, iron, zinc, and magnesium to the diet. However, protein also is found in some foods that are classified in other food groups (e.g., milk and milk products). The fats in meat, poultry, and eggs are considered solid fats, while the fats in seafood, nuts, and seeds are considered oils. Meat and poultry should be consumed in lean forms to decrease intake of solid fats. Because nuts and seeds are high in calories, they should be eaten in small portions and used to replace other protein foods. In addition, people should choose unsalted nuts and seeds to help reduce sodium intake. Seafood contributes a range of nutrients, notably the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The consumption of a variety of seafood contributes to the prevention of heart disease.
The other question is oils. Oils are not a food group, but are emphasized because they contribute essential fatty acids and vitamin E to the diet. Replacing some saturated fatty acids with unsaturated fatty acids lowers both total and low-density lipoprotein (LDL) blood cholesterol levels. Oils are naturally present in foods such as olives, nuts, avocados, and seafood. Many common oils are extracted from plants, such as canola, corn, olive, peanut, safflower, soybean, and sunflower oils. Foods that are mainly oil include mayonnaise, oil-based salad dressings, and soft (tub or squeeze) margarine with no transfatty acids.
Dietary fiber is the non-digestible form of carbohydrates and lignin. Dietary fiber naturally occurs in plants, helps provide a feeling of fullness, and is important in promoting healthy laxation. Some of the best sources of dietary fiber are beans and peas, such as navy beans, split peas, lentils, pinto beans, and black beans. Additional sources of dietary fiber include other vegetables, fruits, whole grains, and nuts. Bran, although not a whole grain, is an excellent source of dietary fiber. Dietary fiber that occurs naturally in foods may help ensure normal gastrointestinal function and reduce the risk of cardiovascular disease, obesity, type 2 diabetes.
Do not forget about vitamin D which is also important for health (e.g. vitamin D can help reduce the risk of bone fractures.). Vitamin D is unique in that sunlight on the skin enables the body to make vitamin D. Natural sources of vitamin D include some kinds of fish (e.g., salmon, herring, mackerel, and tuna) and egg yolks, which have smaller amounts. It also is available in the form of dietary supplements.
Nutrient-dense foods provide vitamins, minerals, and other substances that may have positive health effects, with relatively few calories. They are lean or low in solid fats, and minimize or exclude added solid fats, added sugars, and added refined starches, as these add calories but few essential nutrients or dietary fiber. Nutrient-dense foods also minimize or exclude added salt or other compounds high in sodium.
So, as you can see, eating foods in nutrient-dense forms and physical activity patterns that are focused on consuming fewer calories, making informed food choices, and being physically active can help people attain and maintain a healthy weight, reduce their risk of chronic disease, and promote overall health.
www.dietaryguidelines.gov