A review of 3 studies done in 2012 by Harvard Medical school of 120,000 people followed over 20 years found that those who ate more healthy foods lost weight, whereas those who ate unhealthy foods such as crisps, sugary drinks and meat gained weight.
Hold on I know what you are thinking.
Wow, game-changer here. Who knew that eating chips and drinking soda pop would lead to weight gain…..
It is a bit more complicated than that.
Evidence is clear that eating the right foods is good for your health and your waistline. Now this does not mean that you can gorge yourself on healthy foods, but incorporating healthier snacks into your diet is definitely good for you.
All-natural fruit and nuts are a good alternative to junk food. They are readily available and easy to pick up for a quick snack.
A Calorie is a Calorie
This is what we have been told for many years now that a calorie is a calorie no matter the source. While this is true to some degree it is by no means the whole story. Recent studies have shown that in order to maintain a healthy weight, we should prioritize high-quality healthy foods over low-quality foods.
The Nutrition Source recommends eating the best quality foods available. Calories do matter, but a focus on food quality is equally important according to The Nutrition Source.
Lower risk of Heart Disease and Diabetes
A recent review by the Harvard Women’s Health Watch notes that eating nuts and seeds lowers you risk of developing heart disease and diabetes, and may even prolong your life span.
Healthy Eating Plate
The Healthy eating plate developed by the Harvard School of Public Health recommends 50% of our diets to be comprised of fruit and vegetables.
Our focus should be on the quality of the foods we eat.
Not all carbohydrates are equal and we should choose healthier choices, like vegetables, fruits, whole grains and beans.
Avoid drinks with any type of added sugar (empty calories).
Use healthy oils (olive and canola) for salads and canola. The healthy eating plate, unlike the USDA, does not set a limit on the number of calories we should obtain each day from healthy sources of fat.
Eat the remaining 50 % of our plate comprised of whole grains and healthy proteins, such as fish, poultry beans and nuts.
Superfoods to boost a healthy diet
Superfoods are all the rage at present. But there is some confusion as to what constitutes a superfood. Most of us expect a superfood to come in a plastic tub and most likely to contain a green powder.
Well, it turns out that according to the latest research, superfoods are all around us. They include the following items:
Source, Healthline.com, Eatingwell.com, Healthyfoodguide.com.au and Cookinglight.com,
Many of these items are everyday foods that we have eaten in the past. What is significant is that we need to eat less and or more measured portions. But try to include some of these items in your everyday diet.
Working towards better health through food and nutrition is we should not focus on the latest trend, but look to our everyday foods to sustain ourselves and promote better health.
Eating a variety of nutritious foods is the best way towards good health.
Including all of or even some foods on this list, as part of a balanced diet can lead to benefits with your overall health and may prevent certain chronic diseases.
Superfoods are everywhere, you just need to incorporate them into you diet more often.