Food is consumed by living things to provide energy, nourishment and heat and moisture for their development and upkeep. Food includes proteins, carbohydrates, fats, vitamins and minerals which provide essential nourishment derived from either plants or animals – it has both nutritional and psychological effects on us as individuals.
Diets vary significantly among groups and even within countries or regions depending on factors like geography, climate, culture and availability of certain food items. On an overall level however, people generally attempt to maintain a balanced diet. Eating at least five portions of fruit and vegetables daily may help lower risks associated with heart disease, stroke and some cancers – whether those fruits and veggies be fresh, frozen, canned dried or juiced options.
Processed Food
Most processed foods have been modified in some way in order to preserve or enhance their quality, such as cooking, freezing, pasteurizing and dehydrating them – or adding chemicals such as emulsifiers which prevent fats from separate into solid and liquid components – in order to keep their texture. Unfortunately, many processed foods contain an abundance of sugar, salt and unhealthy fats which is why their consumption must be monitored carefully.
Unprocessed or minimally processed foods include whole grains, fruits and vegetables, nuts and seeds, low-fat dairy products and meats. Cooked or raw whole grains contain fiber and B vitamins that may lower colon cancer risks as well as cholesterol and blood pressure levels. Fruits and vegetables offer vitamin C, potassium folate fiber as well as antioxidants which may protect against some cancers while simultaneously decreasing high blood pressure risk factors like heart disease or diabetes.
The vegetable food group encompasses dark green vegetables, red and orange vegetables, starchy vegetables and legumes (beans and peas). All are excellent sources of vitamins and minerals while providing essential dietary fiber.
Legumes are an excellent source of protein and iron. They can easily be added to salads, soups and stews as an addition. Other sources of protein include eggs, chicken and fish.
To improve your diet, switch from processed to whole food options and minimize junk food. Drink eight-12 glasses of water a day and add fiber-rich foods such as beans, whole grains, apples, berries, chia seeds, bran, oats and vegetables as part of a balanced meal plan. When dining out select lower fat options such as grilled chicken breasts with baked beans or veggie burgers without sauces and dressings which tend to contain high levels of fats.
