The Foundation of a Good Diet
By Brandi Goodman
The foods we eat play a major role in our overall well-being. You may have long heard that a balanced diet is the key to a healthy life. But what exactly does that mean? Understanding the key elements of a healthy diet, which carbohydrates, proteins, and fats are worthwhile to consume, and what the best vitamins, minerals, and nutrients are for your body, can better help you achieve successful results with the foods you’re eating.
The Joint Chiropractic explains the foundation of a good diet and what that entails so you can start making improved decisions about what it is you’re putting in your body.
What Are the Key Elements of a Healthy Diet?
There is more to healthy eating than consuming fruits and vegetables each day. You need to be sure you’re getting nutrition from all of the food groups. That food pyramid chart you were shown in school still applies today. Getting the right number of servings for each group is key in maintaining your health and wellness. However, the amount changes based on several factors, such as your age, weight, and level of physical fitness. On average, though, you should try to eat the following each day for optimal health:
- 2 ½ servings of vegetables
- 2 servings of fruit
- 6 servings of grains
- 3 servings of dairy
- 5 ½ ounces of protein
You should not consume more than 3 tablespoons of fats and oils per day. As you may have also noticed, fruits and vegetables actually require the fewest number of servings daily. Focusing on these alone will not provide the well-rounded diet your body needs to feel full and fueled. Eating a variety of foods is key.
How Does Moderate Eating and Maintaining a Healthy Weight Relate to Overall Bodily Health?
When you do not eat moderately, but instead indulge in foods high in fat, oil, and sugar, you are more likely to have a higher weight. To maintain a healthy weight, you need to focus on the main food groups and keep your calories within a normal range. A number of health problems stem from being overweight and having a poor diet. It can lead to diabetes, high blood sugar and high blood pressure, heart disease, and worse. Keeping your weight in check and eating moderately helps you experience better overall bodily health and reduces your chances of getting some of these weight-related health dilemmas.
What Are the Bodily Roles of Carbohydrates, Proteins, and Fats?
Too many people attempt to cut carbs, fats, and proteins out of their diets altogether. These are actually essential to good health and should be incorporated into your diet to some capacity. This is especially true for protein, which is the essential building block of our bodies. We need protein to repair tissues and regenerate cells.
Carbohydrates are necessary for energy. Your body converts carbs into glucose that then gets utilized to energize the brain and muscles, allowing them to work as intended. The problem is that many people lump all carbohydrates into one group, eliminating even the best solutions for their bodies. Donuts and cakes, for example, have too much processed sugar and refined ingredients that are harmful to our bodies. A slice of wheat bread, on the other hand, is a safe carbohydrate solution.
There are also good and bad fats to consider. Trans fats and saturated fats should not be part of your diet. They can raise cholesterol levels, clog arteries, and increase your chances for heart disease. Good fats that are unsaturated, on the other hand, are safe to eat to an extent. Things such as avocados, nuts, and olive oil fall in this category. No, you should not be having large quantities of them daily, but a small serving can actually be helpful for heart health and hormone production -- especially if you’re using it as an alternative to a bad fat version.
What Do the Healthiest Peoples on Earth Eat?
The healthiest peoples on earth follow a mostly plant-based diet. In places like Japan, Italy, Sweden, and Costa Rica, there is an abundance of vegetables, fruits, and grains in their diets. They seem to follow the food groups rule and eat a little of something from each group. Their proteins are fish and lean meat, and they do not go overboard with sugar and processed junk. Plus, they tend to walk far more often than many of us here in America.
What Vitamins, Minerals, and Nutrients Should One Look for in Foods?
Certain minerals, nutrients, and vitamins help to boost our health. To truly eat healthy, we need to be sure the foods we are consuming contain these important factors. Vitamins C and A are ideal because they contain antioxidants and help fight disease. Vitamin B is necessary for energy. We also need calcium and Vitamin D for bone health and iron to transport oxygen through our bodies. Dairy products, such as low-fat milk, yogurt, and cheese, are good sources for many of these. Lean meat, fish, greens, and berries are as well.
Receive Additional Guidance From The Joint Chiropractic
One area of healthy lifestyle changes is not all it takes to truly lead a healthy life. Receive regular adjustments -- and additional guidance on food and nutrition -- from The Joint Chiropractic for a well-rounded approach. You’ll also want to add in exercise. With a good diet, exercise routine, and regular chiropractic care, you are well on your way to improving and maintaining your well-being.
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.