Food That’s Good for You
DIFFERENT DIETS TO HELP YOU STAY HEALTHY
VEGAN/VEGETARIAN
A vegan is someone that does not eat or use any animal products. A vegetarian is someone who does not eat meat or in some cases other animal products. Both of these diets are usually thought of as being used for religious or moral reasons, according to researchers becoming a vegetarian or a vegan has certain health benefits as well. These health benefits include reduced blood pressure, loss of body weight, and reduced cardiovascular problems.
PESCATARIAN DIET
A pescatarian is someone who does not eat meat but does eat fish. The main benefits of consuming a fish-only diet are the abundance of healthy fats you will get. The omega-3 fatty acids present in fish, that our body can't produce on its own, are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fatty acids from fish lower triglyceride levels which also lessen your risks of acquiring heart diseases.
Fewer than 1 in 3 adults and even lowers proportion of adolescents eat the recommended amount of vegetables each day. Following a nutrition plan is beneficial because it helps you keep track of what you are eating every day. In addition, a majority of adults (81.6%) and adolescents (81.8%) do not get the recommended amount of physical activity. Following this diet is one way of staying healthy, but it must be paired with the recommended amount of physical activity.
Against popular belief, fish-oil supplements do not have any significant effects on athletic performance. It does not alter immune and inflammation during recovery or improve peak endurance performance.
PALEOLITHIC DIET
What would a caveman eat?
This diet is determined to mimic the nutrient dense food our ancestors used to consume. The main purpose people consume of this diet is to eliminate processed foods from ones diet. Researchers have found that the components of this diet are 45% carbohydrates, 35% protein, and 20% fats.
TIPS AND TRICKS
DIET: GOOD CONNOTATION
Many people see the word diet and turn the other cheek. It is a new day and age and its time to to see the word diet for what it is. Diet is the kinds of food that a person, animal, or community,habitually eats.Your diet is all about your mental if you see your diet as more of a restriction then you're less likely to stick to it. But if you view your diet as something that will help you live a long and healthy life by giving you the body that you want the chance of longevity and satisfaction is much higher.
PORTION CONTROL
Portion control or otherwise known as self control, is the most important aspect of the diet. Always refer to the nutrition facts that is provided to you. Serving size can be significant but do not be mislead.The calories and fat content that are listed on the box is PER SERVING. I recommend trying to eat one maybe two servings that the box suggest that way you know exactly what you are putting into your body. Always remember that your body craves to be fueled not full.
GROCERY SHOPPING!
Grocery shopping can be very challenging when you have limitations such as budget and time. I have a few tricks to help with both of those. First tip is to never go grocery shopping hungry you will buy everything in sand that wont help your budgeting or time problem. First things first is to make a list and categorize it. First put together what you'll be eating for breakfast, lunch, and dinner, and then any toiletries you may need. Next, put them in order how it is offered by the store i.e all the fruits together, all the meats together. Write reminders on your list so you can keep your eyes on the prize. For example "you dont need it" or "dont give into temptation". Last but not least dont leave the store with any items that are not on the list. If it isnt on your list then you probably didnt need it in the first place.
WHY HEALTHY EATING IS IMPORTANT
Devoting time to specific diets is associated with a significant improvement in health status. It can reduce overall mortality and has more specific implications for certain diets. To use one as an example, the Mediterranean diet has shown to reduce risk of cancer, cardiovascular disease, and Parkinson's/ Alzheimer's disease by 6-13%. Any reduction in risk is a good reduction, it adds up.
ADDITIONAL IMPLICATIONS
There is a strong association with diet quality and academic performance. Studies have shown that students who perform better have a contributing factor of increased overall diet quality. We are all lifelong learners, so even if you're not in school it still applies to you. What we consume is what fuels our minds and bodies. Eat good, to look good and feel good. As outlined in this website, there are numerous dietary options out there. Look into them and pick some to try.
MAKE IT YOUR OWN
Every person is unique, so don't be discouraged if a particular diet doesn't work, try another. Some diets, like the Mediterranean diet, don't have a homogeneous pattern for eating yet numerous countries use it as a traditional eating pattern. This leaves room to individualize. Don't be afraid to make it your own and adjust to your lifestyle needs. The diets presented are simply to be used as guidelines, feel free to modify them as needed. The goal is to improve health.
WORKS CITED
Le, L., & Sabaté, J. (2014). Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Advetist Cohorts, 6(6), 2131-2147. doi:10.3390/nu6062131
Beals, K. A. (2016). Pondering Paleo: Is a Paleolithic Diet the Key to Achieving Optimal Health and Athletic Performance? ACSM's Health & Fitness Journal,20(6), 18-25
Florence M., Asbridge M., Veugelers P. (2008). Diet quality and academic performance. Journal of School Health,78, 209-215.
Sofi, F., Cesari, F., Abbate, R., Gensini, G. F., Casini, A. (2008). Adherence to mediterranean diet and health status: Meta-analysis. The British Medical Journal, 1-7.
Poprzecki, S., Zajac, A., Chalimoniuk, M., Waskiewicz, Z., & Langfort, J. (2009). Modification of blood antioxidant status and lipid profile in response to high-intensity endurance exercise after low doses of ω-3 polyunsaturated fatty acids supplementation in healthy volunteers, International Journal of Food Sciences and Nutrition, 60:sup2, 67-79, DOI: 10.1080/09637480802406161
Buckley, J., Burgess, S., Murphy, K.J., Howe, P.R.C. (2009). DHA-rich fish oil lowers heart rate during submaximal exercise in elite Australian Rules footballers. Journal of Science and Medicine in Sport 12. Retrieved from: doi: 10.1016/j.jsams.2008.01.011
Nieman, D.C., Henson, D.A., McAnulty, S.R., Jin, F., Maxwell, K.R.(2009). n-3 Polyunsaturated Fatty Acids Do Not Alter Immune and Inflammation Measures in Endurance Athletes. International Journal of Sport Nutrition and Exercise Metabolism. Retrieved from: doi: 10.1123/ijsnem.19.5.536
US Department of Health and Human Services. (2018). Healthy People 2030. Office of Disease Prevention and Health Promotion. Retrieved from: https://www.healthypeople.gov
Birch, L.L. 1999, development of food preferences, Annual Review of Nutrition, v.19, pp41-62
Booth, M., Okely, A., Denney Wilson E., Hardy, L. 2006, NSW schools physical activity and nutrition survey (SPANS) 2004: Summary Report, NSW Department of Health