Definition of a Healthy Diet
A healthy and balanced diet is typically defined as a diet in which nutrient intake is maintained, and cholesterol, salt, sugar and fat are reduced. The idea of a healthy diet is frequently used by a government to ensure that citizens are well “protected” against common illnesses, as well as conditions which stem from poor diet; of which many problems such as headaches, lethargy, reduced libido, heart disease, alcohol poisoning, and obesity may be attributed. In addition to this, a well balanced diet is vital to athletes and martial artists who are pushing their bodies to the limits on a regular basis, as without a good diet, the body will not have the fuel to recover.
The meaning of a healthy diet by some is also thought of as a diet which will combat or prevent sickness. When eating healthily, the likelihood of succumbing to common minor illnesses, such as the common cold and lesser forms of influenza, is decreased, mainly because consumption of a healthy diet would provide ample nutrients and energy for the body, so as to help stave off such illnesses. Similarly, a healthy diet will help the body during recovery from illness. The myth of “Starve a cold, feed a fever” is a common misconception, particularly in the United Kingdom. This is a myth in every sense of the word because providing the body with nutrients during illness is actually beneficial – nutrient and energy stores would be replenished, allowing for more energy to be used by the body to combat illness. However, that being said, a recent study claims that short term “starve a fever, feed a cold” might actually be correct depending on the underlying cause of the fever. Eating and fasting causes brief fluctuations in the amount of chemical messengers called cytokines.
The U.S. government has established dietary plan represented by a food pyramid that consists of the following groups.
Fruits and Vegetables. Together, fruits and vegetables should include the highest percentage of the foods you eat. Eating a variety of fruits and vegetables is important for providing the fiber, vitamins and antioxidants the body needs.
Grains. These are the second-most-important food group, providing carbohydrates that are converted to energy. Breads, cereals, rice and pasta are in this group. Whole grains are preferable to white, processed and refined grains.
Dairy Products. The best sources of milk are those that retain high calcium content. Choose low-fat or fat-free milk, yogurt and cheese. Avoid butter and cream.
Meats and Beans. These provide protein. Choose lean meats and poultry or fish. Seeds, nuts, peas and eggs are also in this category.
Oils. These are a source of fat, should comprise the smallest percentage of the diet. Monounsaturated and polyunsaturated fats are best; avoid saturated and trans fats. Good sources of oil are fish, nuts and vegetable oils.
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