When it comes to keeping your overall health in good shape, diet is one of the most important factors to consider. It's crucial to start eating healthy from a young age to set your body up for success in the later years of life. Introducing a variety of whole and fresh foods will help you obtain the right amounts of essential nutrients, such as carbohydrates, protein, fat, vitamins and minerals.
More important cornerstones of a healthy diet are vegetables and fruit. The American Heart Association recommends eating 4-5 servings of fruits and vegetables per day. Vegetables and fruit are key sources of vitamins, minerals, fiber, plant protein and antioxidants. Those with diets rich in vegetables and fruit also have a significantly lower risk of obesity, heart disease, stroke, diabetes, and certain types of cancer. It's also important to avoid overcooking vegetables and fruit, as this can lead to the loss of important vitamins. Try opting for raw vegetables and fresh fruit as a snack.
Be mindful of your fat intake. Eating too much of the wrong kinds of fat, such as saturated and industrially produced trans-fat, can increase the risk of heart disease and stroke. Instead, opt for healthier fats such as unsaturated vegetable oils, like olive oil, sunflower oil or corn oil. It's good to keep in mind that consumption of total fat should not exceed 30% of a person's overall energy intake.
It's vital to reduce your salt and sugar consumption. Reducing your salt intake to under 5g per day can help prevent hypertension and reduce the risk of heart disease and stroke in adults. When cooking and preparing meals, it's beneficial to limit the amount of salt and high-sodium condiments, like soy sauce or fish sauce, and reduce the number of snacks that are high in salt. Sugars should represent less than 10% of your total energy intake. It's good practice limiting consumption of soft drinks, sodas and other drinks that are high in sugar, by choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.
As you age and your body adjusts to the changes of menopause, tweaking your diet can help in making this transition smoother. Increasing your calcium intake is important to fight osteoporosis, which is a disease that thins the framework of your bones. Incorporating calcium rich foods such as milk, kale, broccoli and yogurt can help keep your bones healthy and strong. In addition, eating more protein also helps with bone health, and can protect against age related muscle loss. Some women also find that soy products can help with menopause symptoms. Whole soy foods contain compounds that are similar to estrogen and can help improve symptoms.
The importance of a well-rounded diet should never be underestimated. A healthy diet, when put into practice, will have many long-term health benefits. Start eating healthy today, and the future you will thank yourself.
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