Healthful Eating

Healthful Eating

Kathy Johnson

Axia College of University of Phoenix

Healthful Eating

Always start the day with a healthy breakfast and eat in moderation, eating breakfast in the morning will fuel the body, and eliminate bigger potions of food later in the day. Healthy eating habits can help reduce three major factors for heart attack- high blood pressure, excessive body weight and high blood cholesterol. According to Gonzalez (2009) Cholesterol is a fatty substance, also called lipid produced by the liver. Cholesterol is found in foods high in saturated fats, egg yolks, shellfish, fatty meats and whole milk diary products. Cholesterol is a vital part of body function and structure of body cells. Although too much cholesterol in the blood stream may lead to a progressive disease of the artery called atherosclerosis. Atherosclerosis is the build of plaque in the arteries, which can lead to cardio vascular disease. Healthy eating habits also help reduce risk of stroke, because high- blood pressure and heart disease are major factors for stroke American Heart Association (2009). Healthy eating will help maintain and achieve good blood cholesterol levels, a healthy body weight and normal blood pressure. Blood cholesterol levels are inherited by family history, age, smoking, weight, eating habits and physical activity. Studies show diets high is saturated fatty acids. Saturated fatty acids include, whole milk, solid shortening, lard, butter, cream, and chocolate, too much intake of saturated fatty acids can raise blood cholesterol and increase coronary artery disease such as, heart attack or stroke. Another disease associated with poor eating habits is diabetes. Diabetes has long-term complications such as, blindness, kidney disease, limb amputations and mild to severe nerve damage. According to American Heart Association (2009) a healthy eating pattern is based on certain recommendations, people should use up as many calories as they intake, calories are a unit of energy-producing potential equal to amount of heat that is contained in food and released upon oxidation by the body. Eating nutritious foods such as, fruits, vegetables, grains, and legumes, are an exceptional source of nutrient and vital for a healthy diet, they are packed with mineral, vitamins, fiber, free from cholesterol, plant protective compounds, and therefore it provides antioxidant and nutrients that help protect against cancer and other types of diseases such as obesity, heart disease and diabetes. Healthy eating consist of servings, the food pyramid contain accurate food servings are; food group-serving size, bread, one slice of bread, ½ bagel or English muffin, one ounce of ready-to-eat cereal, 1 ½ cup cooked cereal, rice or pasta, or five to six small crackers, vegetables-one cup, raw leafy vegetables, ½ cup cooked or chopped raw vegetables or ¾ cup vegetable juice, one medium piece of fruit, one half cup mixed fruit or ¾ cup fruit juice, milk- one cup or yogurt, one and one half ounces natural cheese or two ounces process cheese, two to three ounce of cooked lean meant, poultry or fish (about the size of a deck of cards), other foods which count as one ounce of meat, ½ cup cooked dry beans, one egg, two tablespoons of peanut butter or one third cup of nuts. Obesity is too much fat, if too much fat is accumulated in the waist area, the higher risk of health problems including, stroke, heart disease, diabetes, high blood cholesterol. Obesity is known as a major risk factor of coronary heart diseases, which leads to heart attack. Eating poultry and meat are another source of healthy eating, because meat and poultry provide protein in the diet. Protein is a source that provides all essential amino acids that the body needs. When eating throughout the day, eat using smaller plates and measure what the intake of food is for a healthier portion size.

(According to Belmonte 2008) vital parts of a diet consist of drinking fluids. Drink at least two liters of water per day. Human bodies are about 75% water, and water helps to flush body of waste products and toxins, especially from the kidney and bladder. The kidney functions to maintain proper water and electrolyte balance, and the bladder serves as a receptacle for fluid or gas. Avoid or limit sugary drinks, teas, coffee, soda and artificially flavored drinks, because those products are packed with chemicals and calories, which are not essential for a healthy diet. If soda or a soft drink is sugar-free, it does not mean it is a healthy fluid to drink, in fact, sugar substitute interfere with the natural body regulation system, and result in over-indulging other beverages and sweet drinks, which can increase body weight, because it contains 10 teaspoons of sugar per cup. Another good source of fluid to drink, is buttermilk and natural drinks like cranberry or pineapple juice, these fluids are