Eating a healthy diet doesn’t have to be difficult. You just have to make some changes. You can avoid consuming sugary drinks, avoid saturated fats and cook at home. The best way to eat well is to replace processed foods with real foods. Besides being healthier, eating real foods helps you feel better.
History Of Healthy Diet
According to the 2010 Dietary Guidelines for Americans, added sugars should make up no more than 10% of daily calories. And yet, soft drinks are the leading source of added sugars in children’s diets. In fact, in 2010, beverage companies spent nearly $866 million on advertisements targeting children, almost four times more than they spent on 100% fruit juice and water.
Avoiding sugary drinks
While sugary drinks are delicious, they’re not good for you. Many sugary drinks have little nutritional value and can lead to health problems such as type 2 diabetes, cavities and heart disease. Instead, choose a natural beverage such as water or seltzer. Also, keep sugary drinks out of the reach of children.
Background Study About Diabetes
Despite this, there has been an overall decline in soft-drink consumption among children and youth, and the decline was marked across race and family income. Many studies show that consumption of sugary beverages is associated with a host of health problems, including type 2 diabetes, gout, cavities, heart disease, some types of cancer, and even premature death. Additionally, too much sugar in the diet has been associated with acne, depression, and the premature aging of skin.
Cooking at home
Cooking at home is an important part of maintaining a healthy diet. Homemade meals contain fewer calories and fats than restaurant dishes, and cooking at home gives you full control over the ingredients. You also save money and have more leftovers for another day. Cooking also allows you to customize your favorite foods.
Reduce Loneliness
Home cooking is also great for your mental health. It reduces loneliness, which is often linked to heart disease and depression. And since cooking is an activity that many people enjoy, it makes you feel more social. Having a friend over to share a meal with you can help you avoid loneliness.
Better For Health
Several studies have shown that cooking at home supports a healthy diet. Although the associations between home cooking and health are not conclusive, there are clear benefits. For example, home cooking increases the frequency and volume of meals consumed, which can reduce fat levels in the body.
Reduce Diabetes
The study also found that home cooking reduced the risk of diabetes and obesity. Interestingly, the association between home cooking and a healthier diet was robust to adjustment for dietary factors and other confounders. It is unclear how home cooking contributes to a healthy diet, but it could be linked to the time of day and structure of mealtime.
Avoiding saturated fats
While fat is a necessary part of a healthy diet, there are certain types that can increase your risk for cardiovascular disease and stroke. Fortunately, many food sources contain polyunsaturated fats that are good for your body. These include DHA and EPA found in fish and ALA, which is found in plants. This type of fat helps lower your risk for depression and heart disease and can prevent memory loss.
Replace Fats
It’s advisable to replace saturated fat with unsaturated fats. Swapping butter for oils or avocados may help. You can also substitute fish and chicken for meat. You should also limit your intake of processed food and replace it with more whole fruits and vegetables. However, you should avoid eating too much fat in one sitting.
Scientific Opinion
Although the scientific evidence is mixed, studies suggest that saturated fat may have a negative effect on the body. One study involving a population found that replacing saturated fat with total carbohydrates did not reduce the risk of CHD. Another study by Siri-Tarino and colleagues found that total fat intake did not affect the risk of CHD.