If you have been following my posts over the past few months, you’ll know that what you eat matters not only for your waistline, but also when it comes to your overall health and disease prevention. But, in case you are new here, and don’t have a moment to browse through my prior posts, here’s a quick recap.
The best recommendations for healthy living and avoiding diseases, such as cancer:
- Be as lean as possible within the normal range of body weight. Maintain body weight range within healthy BMI ranges. (Check out the BMI chart here.)
- Avoid weight gain and increases in waist circumference through adulthood.
- Avoid foods and drinks that promote weight gain.
- Consume energy—dense foods sparingly (high calories for portion size and few nutrients). Complex groups of foods; such as baked goods, desserts, candy, chips, fries, processed meats; and processed foods high in sugars, salt, and added fats.
- Avoid sugary drinks. Such as sweetened juices, soda, or iced tea products.
- Consume “fast foods” sparingly, if at all. Use on occasion, for example, when we use these food as a “survival food,” just to get to the next meal.
- Instead use this dietary “quick list” of best foods for healthy living.
- Ample portions of lean meat, fish, poultry; really no limit, except for beef; restrict to 3-6 oz. portions per week.
- Carbohydrates; eat whole grains and/or lentils at every meal, (beans or lentils). Breads as whole grain varieties.
- Dairy; 3 low-fat portions of milk, cheese, and yogurt.
- Five portions/servings of a variety of non-starchy vegetables and fruits; 1-cup raw or cooked; or 1-medium apple.
- Butter and vegetable oils, use as desired.
Never before has science been so directing on it’s recommendations. Thirty years ago, this healthy eating recommendation was considered by all to be just a “good idea.” Today, their research has become more and more specifically directed towards the benefits, short-term and long-term, of what to eat for a healthy and long life.
Please feel free to contact me if you have any questions regarding the relationship between a healthy diet and disease prevention, or anything else for that matter!Schedule a Nutrition Consultation
By Rita Larsen, RD, CD; Elite Sports Clubs Nutrition Educator & Diet Counselor