The challenge is that if you ask 100 doctors the specifies of a healthy diet, you'll get 100 different answers. I am here to help. After taking a close look at the diets of the world's healthiest people, matching up those practices with the best scientific research, and then talking at length with many top experts on nutrition and health, what emerged were seven golden choices for eating for energy, disease prevention and long life. I call them choices rather than guidelines, laws or rules becausei want you to be the one to decide that they are right for you. Here they are in a nutshell; I'll be far more specific on how to make each choice super easy to use.
1)Make more than half of your diet fruit and vegetables Human beings evolved on a diet that was mainly composed of fruit, vegetables, fish and lean meats and your body hasn't altered its nutritional expectations much over the past million years. Researchers have shown that even a modest intake of fruit and vegetable protects against breast cancer and the more you eat, the lower your risk. Those who consume six portions of vegetables a week (that's less than one a day) have a 21 percent lower risk of breast cancer than those who eat only one. Six portions of fruit a week lowers the risk by 17 percent compared with just one.
2)Eat more whole grain foods Dietry fibres also called bul or roughage is simply the parts of plant foods that your body cannot absorb or digest. Whole grain foods are filled with it. Eat more fibre, and you'll fill up faster, making weight control a breeze. Fibre also eases constipation and diarrhoea. In the long term, fibre can help to control cholesterol, balance your blood sugar and lower your risk of hemorrhoids, irritable bowel syndrome and diverticular disease.
3)Eat more ‘good' fats Most of us eat far too few omega 3s and far too many omega 6s a fat found in high levels in corn, sfflower, soya bean, sunflower and sesame oils. Omega 6 fats help the body to produce compounds that increase inflammation. In prehistoric times, people ate omega 3s and omega 6s in nearly equal proportions; today we consume as many as 30 times more omega 6s. Eating tasty foods such as salmon peanut butter, walnuts and good for you oils can correct this balance.
4)Eat calcium rich foods Calcium is not just good for your skeleton. While 99 percent of the calcium in your body is hard at work maintaining the strong internal scaffolding that supports the bones and teeth.
5)Enjoy lean protein Protein is your body's by eat basic building materials used to make every thing from muscles, bones and the tissues of internal organs to hormones, enzymes and even red blood cells.
6)Eat fewer calories Note that I didn't say ‘eat less food'. Fruits, veggies and beans are filling and satisfying yet contain far fewer calories than fatty foods. That means you can usually eat them to your heart's contents and still consume fewer calories.
Enjoy eating Sharing mealtimes with family or friends, and enjoying the smells and tastes of foods,all help to make life worth living. Meals among the world's healthest people are long, happy occasions, not something to rush through or gobble while watching TV. In Greece, the nation's official dietary guidelines include advice to eat slowly, preferably at regular times of the day, and in pleasant environment
