Healthy diet
Dietary recommendations
There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health.
World Health Organization
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
Achieve an energy balance and a healthy weight
Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
Increase consumption of fruits and vegetables, legumes, whole grains and nuts
Limit the intake of simple sugars
Limit salt / sodium consumption from all sources and ensure that salt is iodized
Other recommendations include:
Sufficient essential amino acids ("complete protein") to provide cellular replenishment and transport proteins. All essential amino acids are present in animals. A select few plants (such as soy and hemp) give all the essential acids. A combination of other plants may also provide all essential amino acids. Fruits such as avocado and pumpkin seeds also have all the essential amino acids.
Essential micronutrients such as vitamins and certain minerals.
Avoiding directly poisonous (e.g. heavy metals) and carcinogenic (e.g. benzene) substances;
Avoiding foods contaminated by human pathogens (e.g. E. coli, tapeworm eggs).
DASH diet
Main article: DASH diet
Composition
Main article: Human nutrition
A healthy diet needs to have a balance of macronutrients / energy ( fats, proteins, and carbohydrates ) and micronutrients to meet the needs of the individual without inducing toxicity from excessive amounts.
Unhealthy diets
An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer.
The WHO estimates that 2.7 million deaths are attributable to a diet low in fruit and vegetable every year. Globally it is estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes, thus making it one of the leading preventable causes of death worldwide.
Food additive controversy
Some[who?] claim that food additives, such as artificial sweeteners, colorants, preserving agents, and flavorings may cause health problems such as increasing the risk of cancer or ADHD.
Fast food
Examples of fast food critics include Jamie Oliver, Morgan Spurlock and Eric Schlosser.
Fad diets
Main article: Fad diet
Public health
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL[citation needed], or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL. Dietary cholesterol itself is only found in animal products such as meat, eggs, and dairy, but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol.
Media coverage of mass-produced, processed, "snack" or "sweet" products directly marketed at children has worked to undermine policy efforts to improve eating habits. The main problem with such advertisements for foods is that alcohol and fast food are portrayed as offering excitement, escape and instant gratification.
Particularly within the last five years government agencies have attempted to combat the amount and method of media coverage lavished upon "junk" foods. Governments also put pressure on businesses to promote healthful food options, consider limiting the availability of junk food in state-run schools, and tax foods that are high in fat. Most recently, the United Kingdom removed the rights for McDonald's to advertise its products, as the majority of the foods that were seen have low nutrient values were aimed at children under the guise of the "Happy Meal". The British Heart Foundation released its own government-funded advertisements, labeled "Food4Thought", which were targeted at children and adults displaying the gory nature of how fast food is generally constituted.
Cultural and psychological factors
From a psychological perspective, a new healthy diet may be difficult to achieve for a person with poor eating habits. This may be due to tastes acquired in early adolescence and preferences for fatty foods. It may be easier for such a person to transition to a healthy diet if treats such as chocolate are allowed; sweets may act as mood stabilizers, which could help reinforce correct nutrient intake.
It is known that the experiences we have in childhood relating to consumption of food affect our perspective on food consumption in later life. From this, we are able to determine ourselves our limits of how much we will eat, as well as foods we will not eat - which can develop into eating disorders, such as anorexia, bulimia, or orthorexia This is also true with how we perceive the sizes of the meals or amounts of food we consume daily; people have different interpretations of small and large meals based on upbringing.
While plants, vegetables, and fruits are known to help reduce the incidence of chronic disease, [citation needed] the benefits on health posed by plant-based foods, as well as the percentage of which a diet needs to be plant based in order to have health benefits is unknown. Nevertheless, plant-based food diets in society and between nutritionist circles are linked to health and longevity, as well as contributing to lowering cholesterol, weight loss, and in some cases, stress reduction.[citation needed]
Indeed, ideas of what counts as "healthy eating" have varied in different times and places, according to scientific advances in the field of nutrition, cultural fashions, religious proscriptions, or personal considerations.
See also
Diet and cancer
Diet and heart disease
Diet (multiple sclerosis)
Food Balance Wheel
Health food
Center for Nutrition Policy and Promotion
Health promotion
List of diets
Nutrigenomics
Nutritional genomics
Standard American Diet
Raw foodism
CRON-diet a diet intended to increase lifespan by about 30%
Nutritional gatekeeper
Online weight loss plans
References
a b "WHO | Promoting fruit and vegetable consumption around the world". WHO. http://www.who.int/dietphysicalactivity/fruit/en/index.html.
"WHO | Diet". WHO. http://www.who.int/dietphysicalactivity/diet/en/index.html.
a b "WHO | Diet and physical activity: a public health priority". http://www.who.int/dietphysicalactivity/en/.
Lopez AD, Mathers CD, Ezzati M, Jamison DT, Murray CJ (May 2006). "Global and regional burden of disease and risk factors, 2001: systematic analysis of population health data". Lancet 367 (9524): 174757. doi:10.1016/S0140-6736(06)68770-9. PMID 16731270.
Jay L. Hoecker, M.D.. "ADHD diet: Do food additives cause hyperactivity?". http://www.mayoclinic.com/health/adhd/AN01721.
Notes
MAFF (Ministry of Agriculture, Fisheries and Food) 1990: Eight Guidelines for a healthy diet London: Food Sense
Barasi, Mary E. (2003) Human Nutrition: A Health Perspective London:Arnold
Spurlock, M. Supersize Me - A film of epic Proportions Columbia Tristar
Nestle, M. (1998) Animal v plant foods in human diets and health - Proceedings of the Nutrition Society
National Health Service (2005) Five a day - a guide to healthy eating NHS Press (http://www.5aday.nhs.uk/)
Johnson, R. K. (2000). The 2000 Dietary Guidelines for Americans: foundation of US nutrition policy. - British Nutrition Foundation Nutrition Bulletin 25. p241-248
Achterberg, C., McDonnell, E., Fagby, R. (1994) How to put the Food Guide Pyramid into practice - Jornal of the American Dietetic Association Volume 94 p 1030-1035
United Kingdom Department of Health (2005): Choosing Health: making healthier choices easier -- Public Health White Paper CM 6374 retrieved from: United Kingdom Department of Health Website
United States Department of Agriculture (2005) . MyPyramid - Guidelines for healthy eating - Dietary guidelines for Americans USDA Press/Printing retrieved from United States Department of agriculture - MyPyramid replaces food pyramid guide
Oliver, J., Channel Four (2005) Jamie's School Dinners - Documentary produced for channel four Television Programme.
Food standards Authority (2005) 8 easy steps to keeping a healthy and balanced diet - Eat well, be well retrieved from Eat well, be well website.
National Cancer Institute (2005) Eat five to Nine servings of fruits and vegetables per day retrieved from 5-a-day National Cancer institute
British Heart Foundation (2005). Food4Thought - Campaign against junk food within children's diets. retrieved from British Heart Foundation Food4Thought
External links
United Kingdom's Food Standards Agency recommendations on a healthy diet
Cuban Food Habit Challenges By Lucia Lopez Coll, Havana Times, June 5, 2009
Diet, Nutrition and the prevention of chronic diseases, by a Joint WHO/FAO Expert consultation (2003)
Healthy Children, Healthy Choices, from the Center for Disease Control's website
Making Healthy Food Choices; guidelines for heart healthy eating from the American Heart Association
US Department for Health & Human services recommendations on a healthy diet for women
Mayo Clinic Healthy Weight Pyramid
British Nutrition Foundation
Diet and Nutrition News, peer reviewed articles from MedPage Today
Foods for Healthy Diet - A searchable collection of nutritional data on thousands of foods for healthy diet. Based on the U.S. Department of Agriculture database for standard reference SR22.
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