Good Foods, Bad Foods and How They Affect Your Health
In a study by the Journal of the American Medical Association, it reports that if you eating the right foods in the right amounts, your risk of dying from heart disease, stroke and type 2 diabetes could be cut in nearly half.
That’s pretty impressive, but what does “eat right foods” mean? It turns out that “sub-optimal” diets are the undeniably cause in the development of illnesses. So, that being said, if you’re at a loss for what is good for you and what’s really not here are some food and/or dietary components that affect your health the most.
- Soybean and corn oils
- Processed and unprocessed meats
- Omega-3 fats
- Sugary drinks
- Grain, nuts and seeds
Eat More Of These Foods For Optimal Health
In most US family’s meals consist of protein (meat), vegetables such as potatoes or corn, grains including bread, rice or pasts, and salad and often desert.
That’s not all bad, but consider portion size, too many people get too much of a good thing. For better results consider:
- 3 pieces of fruit a day
- 2 cups of cooked or 4 cups of raw veggies per day
- 5 one ounce servings of nuts or seeds per week (about 20 nuts per serving)
- 8 ounces of clean wild caught seafood weekly
Meat and Seafood For Your Health
Protein is necessary for good health, but serving sizes are critical because your body can only use so much. Excess protein requires your body to rid itself of excess nitrogen waste from your blood, stressing your kidneys, and may lead to dehydration. Most people eat twice as much meat as they need, and how it’s cooked is another factor also.
Also processed meats, including bacon, salami, pepperoni, ham, pastrami, hot dogs, some sausages and hamburgers, are now classified as carcinogenic (along with tobacco and asbestos).
Regarding seafood, once what was considered good for you is now potentially toxic, including shrimp and tuna. Fish farming operations and mercury contamination are all factors to consider when choosing seafood.
Omega-3 Fats, Nuts and Seeds
Omega-3 comes from both animal and plant sources. The primary animal sources are krill oil and fish oil which provide EPA and DHA, which are heart protective.
Healthy nuts and seeds, are great snacks and contain healthy fats, fiber, protein, antioxidants and minerals and are great for your heart and may even help control your weight.
Eating raw seeds, such as pumpkin, sunflower seeds, have a high level of good fats and oils, vitamins, minerals and antioxidants to boost your immune system, fight free radicals and benefit your heart and immune system.
Not Enough Fruits and Too Much Soda
Fruits offer many vitamins, enzymes and minerals, but should be eaten in moderation due to fructose content. Drinking fruit juices with added sugars does not provide the same benefits as eating whole fruit.
Soda and processed foods contain HFCS (High Frutose Corn Syrup). This is linked not only to weight gain, but to diabetes, insulin resistance and leptin resistance.
The best recommendation for fructose is 25 grams per day from all sources and 15 grams a day if you are diabetic.
I’m Shirley Noah, I teach the 9 Pillars for Health. A step-by-step approach to good health. Let’s connect to see how I may best serve you in the near future.