Healthy Food Choices speech essay
- INTRODUCTION ON HEALTHY FOOD CHOICES
Many of the chronic ailments have common risk factors and similar underlying pathologic mechanisms that can easily be influenced by nutritional intake. The growing interest in nutrition in recent years has come about following the increased concern for the persistent prevalence of lifestyle diseases notably obesity and type 2 diabetes especially in the developed world. Chronic diseases including cardiovascular disease, cancer, and obesity-related diseases including type-2 diabetes, osteoarthritis and end-stage renal disease are directly linked to lifestyle choices including nutrition. The major role that nutrition plays in our lives necessitates one to seek awareness on the various ramifications of certain nutritional intake contained in the five main food groups.
- WHAT IS A HEALTHY DIET?
The body has both nutritional and caloric needs: nutritional needs refer to functions of replacing the cells, enzymes and molecules that are broken down in the body while caloric needs refer to the specific energy needs for the various chemical reactions in body cells. A healthy diet is one that contain foods from all the five food groups without being excessively loaded with only one particular nutrient group especially sugar and carbohydrates, salt and fats.
- WHAT CAN WE DO TO STAY HEALTHY?
A balanced diet is the best strategy towards loosing weight and increasing physical performance. One should ensure to consume sufficient foods recommended in each of the five food groups. Eating foods rich in fiber, a carbohydrate component reduces gastroinstestinal problems and irritable bowel syndrome.
- THE FIVE FOOD GROUPS WHAT THEY ARE AND WHAT BENEFIT THEY ARE TO US
There are five food groups, which are fruits, vegetables, carbohydrates, protein foods and dairy products. The food groups are combined during each meal to provide the essential food nutrients of sugar and carbohydrates, proteins, vitamins and minerals, fats and salt. Fruits encompass a wide range of fresh fruits and processed fruit products such as juices, dried and canned fruits. Fruits especially berries and melons are nutrient-dense and are rich in vitamins, minerals and fiber. Vegetables include fresh vegetable and processed vegetable products, as well as vegetable juices. Vegetables especially red, orange and green vegetables are rich in vitamins, minerals and fiber. Some legumes fall in the group of vegetables.
Grains comprise of whole grains such as wheat, rice and oats, and refined grains such as brown rice, oats quinoa and pasta, and some carbohydrate-rich legimes. These foods are high in carbohydrates and proteins. Processed or refined grains are enriched with other nutrients including fats and are rich in vitamin B. Protein foods are mainly comprised of animal protein such as meats, chicken and eggs. Other protein foods are derived from plants especially legumes.
Dairy products including milk and yoghurt, cheese and butter, and are rich in protein and saturated fats.
- WHAT FOOD CHOICES WE WILL CONSIDER HEALTHY FOR BREAKFAST AND WHY?
For breakfast, one should select foods that are light and rich in vitamins and proteins. These foods choices should be aimed at controlling blood sugar levels to help you remain energized throughout the days while increasing serotonin to boost psychological regulation. These foods include whole grains, low-fat dairy products, lean protein and fruits and vegerables.
- WHAT FOOD CHOICES WILL WE CONSIDER HEALTHY FOR LUNCH AND WHY?
For lunch, it is recommended that one consumes sufficient food portions that are contain carbohydrates and proteins that can increase glucose content in blood and provide sufficient energy for the body.
- HOW CAN WE MAKE WISE CHOICES AT THE VENDING MACHINE
It is important to make healthy food choices at school and in the workplace when presented with a food vending machine. These facilities pose a potential problem because they can lead to excessive intake of foods high in saturated fats, protein and sugar. Such foods are often low in fiber and other nutrients that can be found in fruits, vegetables, whole grains and legumes. Vending machines can leads to dietary practices that lead to a high consumption of processed foods that were mostly high in animal protein and carbohydrates. It is important to avoid taking mostly processed and fast foods since they are usually high in fats and can often result in problems with excessive weight gain and obesity, an altered metabolism and difficulty in loosing weight, and a constant feeling of hyperventilation.
- FOODS HIGH IN FAT AND CHOLESTEROL AND IT IMPACT TO OUR BODIES
The American Heart Association warns against a diet high in protein and low in carbohydrates as it often has high-fat content and is usually lacking in essential nutrients like fiber and vitamins. Cardiovascular disease (CVD) ailments are the most significant of the non-communicable diseases causing up to one-third of all deaths globally. The lag-time effect for CVD risk factors suggests that previous exposure to the risk factors account for the disease’s currently high mortality rates. The risk factors for CVD include inappropriate nutrition, insufficient physical exercise and increased tobacco addiction, with people diagnosed as being overweight or having central obesity, high blood pressure, dyslipidaemia, diabetes and cardio-respiratory illness having a higher risk exposure to CVD. Unhealthy dietary practices of low consumption of vitamins and minerals found in fruit, high consumption of refined carbohydrates, alcohol, salt and saturated fats increase the risk of CVD.