The Top 4 Foods To Avoid If You Want To Be Healthy

February 8, 2013 | Filed under: Health,Health Food,News | Posted by: True Activist

You‟ve probably heard it before and you‟ll going to hear it again now: “Americans are overfed and undernourished.” It means that, as a nation, we are eating plenty of calories but they are doing nothing to nourish our bodies and give us what we need. We are „starving‟ as a nation and it‟s no wonder that we have high rates of diabetes, heart disease, cancer, and other diseases. We are what we eat. And few people truly understand how foods can help to keep them healthy or how they can fail to keep them healthy. We live in an age of scientifically-created foods which have little to any resemblance of how nature did it first. There are certain foods that make up a large percentage of the average American diet. It wouldn‟t be such a big deal if these foods were eaten occasionally. But the problem comes when we consistently consume them day after day, meal after meal. So what are the top 4 ‘foods’ to avoid if you want to be healthy? SugarIf you can make only one change in your diet, it must be to eliminate sugar completely–or at least as much as possible. Many people tell me that they ‘eat no sugar at all.’ But what they are really saying is that they don’t add sugar to their meals or drinks from the sugar bowl. Once you start reading labels of boxed foods, you’ll soon learn that sugar (in all of its chemically created/altered forms) is present in most, if not all, processed foods. It’s almost impossible to avoid! Th e average American eats over 160 pounds of sugar a year! Sugar, even in small amounts, is detrimental to your health. It suppresses the immune system for hours and plays significant effect on your hormones, throwing your body out of balance and into a state of biochemical chaos. If you eat sugar, morning, noon and night, your body is always in this state of chaos leading to disease. Furthermore, sugar is actually an antinutrient, meaning that it leaches nutrients from your body! Because certain nutrients are removed from sugar in the refining process, your body cannot process it. So, it leaches minerals from your body to attach to the refined sugar molecules in order to move the sugar through your body. Also, because it’s an antinutrient, sugar also causes calcium to be lost in the urine, which in turn is replaced by calcium from the bones, leading to osteoporosis. It’s important to understand the difference between natural sugar, like that present in fruits and some vegetables and altered sugar – such as white sugar. Natural sugar is good for your body. Refined sugar, on the other hand, is destructive to human health. White FlourAlmost all bread, pasta and baked goods are made with white flour. It’s easy-to-use, easy-to-store, and practically never goes bad. However, white flour contains little nutrition, is toxic and is an antinutrient (like sugar). And the scary part is that the average American consumes more than 200 pounds of white flour every year!

why not try making your own nut milks which are easy-to-make fresh. Our cells are surrounded by a cell membrane built with…. use whole grains such as: millet. And yet the nations with the highest milk consumption also have the highest rates of osteoporosis. because white-flour is no longer a ‘whole food’. The protein in cow milk metabolizes to strong acids which can be harmful to the body. it actually leaches minerals from the body in order to metabolize it. kamut and brown rice. The health of our bodies is boiled down to the health of our 75 trillion cells. It actually changes the molecular structure so that the body cannot process and receive the protein in the milk. And not only that. what does the body do? It uses calcium (from the bones) to neutralize those acids. yogurt and ice cream. amaranth. This is not the case. then our bodies are going to be weak and diseased.trueactivist. When oils are heated above 392 degrees F (as most supermarket oils are. The further away you get from how nature created our „perfect whole foods‟ the more likely you are to develop instances of sickness and disease. Aim for a whole-food diet. We NEED healthy fats in our diet. Read more http://www.” When cells are built from trans-fatsthey become brittle and weak. Instead. Milk robs calcium from bones. One of the largest problems with milk is the pasteurization process: it alters the milk proteins. Our foods are more „make-believe‟ then ever.com/the-top-4-foods-to-avoid-if-you-want-to-be-healthy/To avoid the health problems associated with processed grains. hemp seed oil.fats! The important thing though is using high quality building materials to create these cell membranes. quinoa. And just like sugar. Processed OilsMany people think that low-fat is healthy. and salad dressings) the fat molecules change shape. breakfast cereals. 70% of the world‟s population does not even drink milk or consume other dairy products such as cheese.com/the-top-4everse Diabetes Share: . candy.Almost all nutrients that were once contained in wheat are lost in the process of creating white flour. So. MilkMilk products have a reputation of being highly nutritious and necessary in everybody‟s diet. oats. Put healthful oils into your diet like high-quality olive oil. breast cancer. pumpkin seed oil. remove these 4 “foods” from your diet and enjoy vibrant health! Sources: Read more http://www. you have a serious problem. Cow‟s milk is most certainly NOT „nature‟s most perfect food‟ as the milk and dairy administration would have you to believe. If the majority of these cells are weak. which are used in junk foods like potato chips. allergies and diabetes. and organic butter or ghee. it renders the proteins actually toxic to the body! And the calcium in milk? Forget about it. turning them into a difference and toxic category of fats called “trans-fats. spelt. flaxseed oil. and loaded with nutrients.trueactivist. In fact. If the cells throughout your body are made with these types of fats. coconut oil.

In fact. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably. Not all body fat is created equal The biggest risk factor for developing diabetes is being overweight. And counting calories. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. The bottom line is that you have more control over your health than you think. you don’t have to give up sweets entirely or resign yourself to a lifetime of bland ―health food‖. This type of deep fat is closely linked to insulin resistance and diabetes. slow-release carbs Be smart about sweets Choose fats wisely Eat regularly and keep a food diary Taking control of diabetes Have you recently been diagnosed with diabetes or prediabetes? Or has your doctor warned you that you’re at risk? It can be scary to hear that your health’s on the line. as well as lower your blo od pressure and cholesterol levels. especially if you feel helpless to do anything about it. Your risk is higher if you tend to carry your weight around your abdomen—the so-called ―spare tire‖—as opposed to your hips and thighs. Some can even be reversed. yet most cases are preventable with healthy lifestyle changes. many studies show that waist size is a better predictor of diabetes risk than BMI (body mass index). even if you’ve already developed diabetes. Small changes equal big results Whether you’re trying to prevent or control diabetes. It’s not too late to make a positive change. IN THIS ARTICLE:       Taking control of diabetes Diabetes and diet Choose high-fiber.Diabetes is on the rise. and following complicated food charts sounds like way too much work. So why are ―apple‖ shaped people more at risk than ―pears‖? ―Pears‖ store most of their fat close below the skin. Taking steps to prevent and control diabetes doesn’t mean living in deprivation. After all. You can make a big difference with healthy lifestyle changes. With these tips. While eating right is important. but not all body fat is created equal. measuring portion sizes. you’ve tried dieting in the past without success. You are at an increased risk of developing diabetes if you are:  A woman with a waist circumference of 35 inches or more . but you’re already discouraged. much of it deep within the belly surrounding their abdominal organs and liver. you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived. Here’s a scenario that may sound familiar: your doctor’s telling you how important it is to lose weight and transform your eating habits. ―Apples‖ store their weight around their middle. there is some good news.

low in fat. The key is a balanced diet. may actually cause insulin resistance. You just need to be smart about what types of carbs you eat. coffee drinks. cereal. A healthy diet includes protein. slow-release carbs Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. exhale. A diabetes diet is simply a healthy eating plan that is high in nutrients. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly. Myths and facts about diabetes and diet MYTH: You must avoid sugar at all costs. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. as well as soda. thus preventing your body from producing too much insulin. it’s best to limit highly refined carbohydrates like white bread. You need special diabetic meals. While exercise is also important. and moderate in calories. pasta. and rice. Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. candy. as long as it’s a part of a healthy meal plan or combined with exercise. and measure your waist. carbohydrates. Slowrelease carbs help keep blood sugar levels even because they are digested more slowly. Fact: Studies have shown that eating too much protein. muffins. keeping blood sugar levels more even. Choosing carbs that are packed with fiber (and don’t spike your blood sugar) . Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes. Diabetes and diet tip 1: Choose high-fiber. What you need to know about diabetes and diet Eating right is vital if you’re trying to prevent or control diabetes. candy and granola bars) are more likely to turn you into an "apple" by adding weight around your abdomen. and fats. Be sure that the tape is snug (but does not compress your skin) and that it is parallel to the floor. a key factor in diabetes. the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. especially animal protein. They also provide lasting energy and help you stay full longer. MYTH: A high-protein diet is best. You can easily eat with your family and friends if you eat in moderation. But what does eating right for diabetes mean? You may be surprised to hear that your nutritional needs are virtually the same everyone else: no special foods or complicated diets are necessary. energy and sports drinks. Relax. Dessert doesn’t have to be off limits. MYTH: You have to cut way down on carbs. Fact: Again. and processed foods like doughnuts. Our bodies need all three to function properly. In general. MYTH: You’ll no longer be able to eat normally. and snack foods. A man with a waist circumference of 40 inches or more To measure your waist circumference. The dangers of "sugar belly" Calories obtained from fructose (found in sugary beverages such as soda. Expensive diabetic foods generally offer no special benefit. place a tape measure around your bare abdomen just above your hip bone. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices— most notably the carbohydrates you eat. what you eat has the biggest impact when it comes to weight loss.

The glycemic index (GI) tells you how quickly a food turns into sugar in your system. white pasta. whole grains. Glycemic load. They include all vegetables and most types of fruit (fruit juice. The harder your body needs to work to break food down. seafood.  Water foods are free foods—meaning you can eat as many as you like. and are low in fiber and protein. looks at both the glycemic index and the amount of carbohydrate in a food. They should be limited in your diet. sweets. potatoes. cauliflower mash Whole-wheat pasta Whole-wheat or whole-grain bread High-fiber breakfast cereal (Raisin Bran. He classifies foods into three broad categories: fire. while low GI foods have the least effect. water. High GI foods spike your blood sugar rapidly. the better. and beans. a newer term. They also include ―white food‖ replacements such as brown rice.) Steel-cut oats or rolled oats Bran flakes Peas or leafy greens Making the glycemic index easy What foods are slow-release? Several tools have been designed to help answer this question.Choosing carbs that are packed with fiber (and don’t spike your blood sugar) Instead of… White rice White potatoes (including fries and mashed potatoes) Regular pasta White bread Sugary breakfast cereal Instant oatmeal Cornflakes Corn Try these high-fiber options… Brown rice or wild rice Sweet potatoes. chips. They include ―white foods‖ (white rice. white bread. but you don’t have to rely on food charts in order to make smart choices. yams. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. . You can find glycemic index and glycemic load tables online. and many processed foods. They include nuts and seeds. most baked goods). etc.  Fire foods have a high GI. and coal. giving you a more accurate idea of how a food may affect your blood sugar level.  Coal foods have a low GI and are high in fiber and protein. winter squash. and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods). and whole-wheat pasta. dried fruit. whole wheat bread. lean meats.

Eat a healthful type of protein at most meals. millet. and whole barley. But fat slows down the digestive process. Have three meals and one or two snacks each day. Adapted from Ending the Food Fight. 4. nuts (almonds. or skinless chicken. Limit concentrated sweets—including high-calorie foods with a low glycemic index. beans. which are in fast food and many packaged foods. That doesn’t mean. Eat slowly and stop when full. As your eating habits become healthier. such as peanut butter. and avocados. such as ice cream— to occasional treats. 2. 8. fish. Eat a lot of non-starchy vegetables.‖ such as whole-kernel bread.8 principles of low-glycemic eating 1. and you may find yourself craving healthier options. and fruits such as apples. Limit saturated fats from dairy and other animal products. and wheat berries. Eat grains in the least-processed state possible: ―unbroken. 6. steelcut oats. meaning blood sugar levels don’t spike as quickly. or some nuts. peaches. such as stone-ground bread. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. you can still enjoy a small serving of your favorite dessert now and then. Even tropical fruits like bananas. and don’t skip breakfast. How to include sweets in a diabetes-friendly diet  Hold the bread (or rice or pasta) if you want dessert. by David Ludwig with Suzanne Rostler (Houghton Mifflin.  Add some healthy fat to your dessert. brown rice. Diabetes and diet tip 2: Be smart about sweets Eating for diabetes doesn’t mean eliminating sugar. Completely eliminate partially hydrogenated fats (trans fats). and natural granola or muesli breakfast cereals. The key is moderation. yogurt. . such as beans. that you should reach for the donuts. such as olive oil. however. But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. walnuts. pears. 3. and berries. mangoes. or traditionally processed. 5. ricotta cheese. Reduce fruit juice to no more than one cup a day. Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes. pecans). Because of this it is best to cut back on the other carb-containing foods at the same meal. foods that you used to love may seem too rich or too sweet. 2008). If you have diabetes. Eating sweets at a meal adds extra carbohydrates. Think healthy fats. and papayas tend to have a lower glycemic index than typical desserts. Choose foods with healthful fats. 7. Completely eliminate sugarsweetened drinks.

are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers. as alcohol can interfere with diabetes med ication and insulin.  When you eat dessert. nutmeg. rather than as a stand-alone snack. serving of a sugar-sweetened beverage you drink a day. Eat sweets with a meal. rather than your usual milk chocolate bar. If you miss your carbonation kick. Trans fats. do so in moderation (no more than 1 drink per day for women. You can also boost sweetness with cinnamon. including beer and wine.  Start with half of the dessert you normally eat. If you’re diabetic. plus you’re less likely to overeat. Some fats are unhealthy and others have enormous health benefits. for example. or unflavored oatmeal. blend up frozen bananas for a creamy. canola oil. Instead of ice cream. frozen treat. try sparkling water with a twist of lemon or lime or a splash of fruit juice. so you should always watch your portion sizes. and add sweetener (or fruit) yourself. your risk for diabetes increases by about 15 percent. for example.  Unhealthy fats – The two most damaging fats are saturated fats and trans fats. 2 for men). Tricks for cutting down on sugar  Reduce how much soft drinks. and replace the other half with fruit. soda and juice you drink. which come from plant and fish sources and are liquid at room temperature. your blood sugar won’t rise as rapidly. You’ll enjoy it more. plain yogurt. Primary sources include olive oil. When eaten on their own. Or enjoy a small chunk of dark chocolate.  Reduce the amount of sugar in recipes by ¼ to ⅓. and eggs. and avocados. Proceed with caution when it comes to alcohol It’s easy to underestimate the amount of calories and carbs in alcoholic drinks. or vanilla extract. and drink only with food. Buy unsweetened iced tea.  Find healthy ways to satisfy your sweet tooth. And cocktails mixed with soda and juice can be loaded with sugar. use ⅔ or ¾ cup instead. always monitor your blood glucose. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks. Also focus on . How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. People with diabetes are at higher risk for heart disease. But if you eat them along with other healthy foods as part of your meal.  Healthy fats – The best fats are unsaturated fats. and very bad for you.  Sweeten foods yourself. truly savor each bite. But all fats are high in calories. choose calorie-free drink mixers. sweets and desserts cause your blood sugar to spike. You’re likely to add far less sugar than the manufacturer would have. If you’re going to drink. also called partially hydrogenated oils. whole milk dairy products. If a recipe calls for 1 cup of sugar. A recent study found that for each 12 oz. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures. so it is even more important to be smart about fats. Diabetes and your diet tip 3: Choose fats wisely Fats can be either helpful or harmful in your diet. nuts. Saturated fats are found mainly in animal products such as red meat.

People tend to eat larger portions when they are overly hungry. Nut butters are also very satisfying and full of healthy fats. and flaxseeds. you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. pureed potatoes. it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you .  Don’t skip breakfast. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. make your soups creamy by adding low-fat milk thickened with flour. so eating regularly will help you keep your portions in check. Ways to reduce unhealthy fats and add healthy fats:    Cook with olive oil instead of butter or vegetable oil. Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey. And you don’t have to obsessively count calories or starve yourself to do it. Good sources include salmon. bake. broil. and then skimping on the next. or reduced-fat sour cream. Keep a food diary Research shows that people who keep a food diary are more likely to lose weight and keep it off. When it comes to successful weight loss. or stir-fry. a recent study found that people who kept a food diary lost twice as much weight as those who didn’t. which fight inflammation and support brain and heart health. This will keep the creamy texture.  Eat regular small meals—up to 6 per day. Serve fish 2 or 3 times week instead of red meat. Eat at regularly set times Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Try to eat roughly the same amount of calories every day. Aim for moderate and consistent portion sizes for each meal or snack. choose to grill. Why does writing down what you eat and drink help you drop pounds? For one. but improve the health factor. Diabetes and diet tip 4: Eat regularly and keep a food diary If you’re overweight.omega-3 fatty acids.  Keep calorie intake the same. research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat. Rather than using heavy cream. Eating breakfast every day will help you have energy as well as steady blood sugar levels. Add them to your morning cereal or have a little handful for a filling snack. rather than overeating one day or at one meal. Start your day off with a good breakfast.   When baking. use canola oil or applesauce instead of shortening or butter. try snacking on nuts or seeds.    Instead of frying. tuna. Add avocado to your sandwiches instead of cheese. Instead of chips or crackers. In fact.

realized.. and how much you’re eating. Rea -foods-to-avoid-if-you-want-to-beFrom Wikipedia. weight loss success. Learn how to lose weight and keep it off. controlling. If your last diet attempt wasn't a success. why. and cruciferous vegetables are key components of a healthy diet. and is especially important in maintaining weight loss. biking. or life events have caused you to gain weight. The key is to find a plan that works with your body’s individual n eeds so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find longterm. .. You don’t have to become a gym rat or adopt a grueling fitness regimen. the free encyclopedia Leafy green. don’t be discouraged. which helps you cut back on mindless snacking and emotional eating. Exercise can help your weight loss efforts. It also increases your awareness of what. You can also try swimming. allium. Even house and yard work counts. Next step. or any other moderateintensity activities—meaning you work up a light sweat and start to breathe harder. you can’t afford to overlook exercise. One of the easiest ways is to start walking for 30 minutes five or more times a week. There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight. What about exercise? When it comes to preventing. or reversing diabetes.

Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health. pineapple and mango. essential fatty acids.cantaloupe. and adequate calories. A healthy diet provides the body with essential nutrition: fluid. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods. canary melons. [2] [1] Various nutrition guides are published by medical and governmental institutions to educate the public on what they should be eating to promote health. Contents [hide]     1 World Health Organization 2 American Heart Association / World Cancer Research Fund / American Institute for Cancer Research 3 Harvard School of Public Health 4 For specific conditions o o   4. bananas. strawberries. type 2 diabetes.grapes. vitamins. oranges. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts.Common colorful culinary fruits. heart disease. minerals. such as obesity. hypertension andcancer.1 Fad diets 7 Public health .1 Hypertension 4. Where lack of calories is not an issue. a properly balanced diet (in addition to exercise) is also thought to be important for lowering health risks.2 Obesity 5 Diet and possible reduced disease risk 6 Unhealthy diets o  6. water melon. Apples. adequate essential amino acids from protein.pears. A healthy diet is one that helps maintain or improve general health.

green. [5][6] Harvard School of Public Health[edit] The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet: [7] . E. vegetables. coli. and non-starchy vegetables and fruits. Limit intake of fats. provide some protection against cancer. and American Institute for Cancer Research recommends a diet that consists mostly of unprocessed plant foods. and cruciferous vegetables like cauliflower. and avoiding processed meats improves health and longevity. American Heart Association / World Cancer Research Fund / American Institute for Cancer Research[edit] The American Heart Association. yellow. Overall. with emphasis a wide range of whole grains. preferring the healthier unsaturated fats to saturated fats and trans fats.g.     Increase consumption of plant foods. This healthy diet is replete with a wide range of various non-starchy vegetables and fruits. Finally. Limit the intake of granulated sugar. white. tapeworm eggs). legumes. and orange. purple.g. World Cancer Research Fund. heavy metals) and carcinogenic (e. legumes. limiting consumption of sugary drinks.g. They note that tomato cooked with oil. This healthy diet is low in energy density. particularly fruits. limiting energy rich foods. Avoiding foods contaminated by human pathogens (e. that provide different colors including red. allium vegetables like garlic. A healthy weight is a balance between energy consumed and energy that is 'burnt off'. researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer. which may protect against weight gain and associated diseases. whole grains and nuts. including ―fast foods‖ and red meat. benzene) substances.    8 Cultural and psychological factors 9 See also 10 References 11 External links World Health Organization[edit] The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals: [3]  Eat roughly the same amount of calories that your body is using. A 2003 report recommends less than 10% simple sugars. [4] Other recommendations include:    Essential micronutrients such as vitamins and certain minerals. Avoiding directly poisonous (e. Limit salt / sodium consumption from all sources and ensure that salt is iodized.

[13] The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart. sweets. [7] [10]    Choose a fiber-filled diet which includes whole grains. the guide recommends frequent physical activity (exercise) and maintaining a healthy body weight. but milk is not its best source. and fish are the best choices. and avoid foods with trans fat. and sugar. nuts. and limit intake of juices and milk. both in people with hypertension and in people with normal blood pressure. vegetables. and beans. Avoid white bread. Daily multivitamin and extra vitamin D intake has potential health benefits. Eat more vegetables and fruits—the more colorful and varied. [8]  Pay attention to the protein package: good choices include fish. poultry. Sports drinks are recommended only for people who exercise more than an hour at a stretch to replace substances lost in sweat. low-fat milk and alcohol can fit into a healthy diet but are best consumed in moderation. [7] For specific conditions[edit] In addition to dietary recommendations for the general population. A major feature of the plan is limiting intake of sodium. tea. Avoid sugary drinks. Limit consumption of saturated fats. and other highly-processed food. Plant oils. baked beans. [7] Other than nutrition. Good sources of calcium are collards. some of them may have more or less evidence for beneficial effects in normal people as well. instead of processed ones. [11]  Water is the best source of liquid. the better. It is also "rich in . Moderate alcohol drinking has health benefits. such as people with high blood pressure (as in low sodium diets or the more specific DASH diet). Hypertension[edit] A low sodium diet is beneficial for people with high blood pressure. and the like as well as pastries. poultry. A Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet in Caucasians has a useful effect to reduce blood pressure. Lung. fish. [12] [7] [7]    Limit salt intake. and supplements which contain calcium and vitamin D. and Blood Institute (part of the NIH. fruits and vegetables while lowering the consumption of red meats. [14] and it also generally encourages the consumption of nuts. there are many specific diets that have primarily been developed to promote better health in specific population groups. Try to avoid red meat. [9]  Choose foods containing healthy fats. fruits and beans. artificiallysweetened drinks. vegetables. fortified soy milk. nuts. white rice. Choose more fresh foods. sugared sodas. However. or people who are overweight or obese (in weight control diets). a United States government organization) to control hypertension. bok choy. and fruits. Choose good carbohydrates: whole grains (the less processed the better). Coffee. 100-percent fruit juices. [7] Calcium is important. but is not recommended for everyone. whole grains.

including those with red.7 million deaths are attributable to a diet low in fruit and vegetable every year.potassium. as well as protein". [5][6][19] Chronic Western diseases are associated with pathologically increased IGF- 1 levels. yellow. [5][6] A healthy diet is low in energy density. Evidence shows that the Mediterranean diet improves cardiovascular outcomes. low-calorie. and low fat). and cruciferous vegetables like cauliflower "probably" contain compounds which are under research for their possible anti-cancer activity. white. cardiovascular diseases. purple or orange pigments. all calorie[17] reduced diet types cause equal weight loss irrespective of the macronutrients emphasized. [15] Obesity[edit] Further information: Dieting Weight control diets aim to maintain a controlled weight. alliumvegetables like garlic. including atherosclerosis. and cancer. and 11% of strokes. 31% of ischaemic heart disease. carcinogenesis and neurodegenerative diseases. A healthy diet may consist mostly of whole plant foods. low carbohydrate. abnormal blood lipids. and calcium. thereby possibly inhibiting weight gain and lowering risk against chronic diseases. with limited consumption of energy-dense foods. Findings in molecular biology and epidemiologic data suggest that milk consumption is a promoter of chronic diseases of Western nations. alcoholic drinks and salt while reducing consumption of sugary drinks. [2] [21] Globally thus making it one of the leadingpreventable causes of death worldwide. [20] Unhealthy diets[edit] An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure. [18] A healthy diet may contain non-starchy vegetables and fruits. and very low calorie. red meat. Tomato cooked with oil. with a 2 –4 kilogram weight loss in all studies.overweight/obesity. and processed meat. [16] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low [16] calorie. green. Diet and possible reduced disease risk[edit] Further information: Diet and cancer There may be a relationship between lifestyle including food consumption and potentially lowering the risk of cancer or other chronic diseases. diabetes. it is estimated to cause about 19% of gastrointestinal cancer. Diets to promote weight loss are divided into four categories: low-fat. [21] The WHO estimates that 2. In most cases dieting is used in combination with physical exercise to lose weight in those who are overweight or obese. lowering caloric content. low-carbohydrate. magnesium. [22] Fad diets[edit] Main article: Fad diet . At two years.

treat obesity by various mechanisms. salty and/or fatty foods. a healthier diet may be difficult to achieve for people with poor eating habits. TheBritish Heart Foundation released its own government- funded advertisements. more recent research has shown that the distinction between high. or raise both HDL and LDL. eggs. polyunsaturated fats tend to decrease both types of cholesterol. labeled "Food4Thought". Dietary cholesterol itself is only found in animal products such as meat. Public health[edit] Fears of high cholesterol were frequently voiced up until the mid-1990s. [25][26] and trans fat tend to raise LDL and lower HDL. as the majority of the foods that were seen have low nutrient values and high fat counts were aimed at children under the guise of the "Happy Meal" [citation needed] . For example. and have little or no proof to support them.Fad diet usually refers to idiosyncratic diets and eating patterns. saturated fats tend to either raise HDL. However. there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as "healthy. [28] This may be due to tastes acquired in childhood and preferences for sugary. [29] See also[edit] [show]  V  T  E Public health . [27] Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. which were targeted at children and adults displaying the gory nature of how fast food is generally constituted. and dairy.and low-density lipoprotein ('good' and 'bad' cholesterol. Cultural and psychological factors[edit] From a psychological and cultural perspective." Recently. monounsaturated fats tend to lower LDL and raise HDL. Different types of dietary fat have different effects on blood levels of cholesterol. the United Kingdom removed the rights for McDonald's to advertise its products. respectively) must be addressed when speaking of the potential ill effects of cholesterol. [24] [23] They are diets that claim to promote weight loss or provide little to no scientific reasoning behind their purported health benefits. but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol. However.

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