Nutrition is our first defense against disease prevention. Good nutrition not only keeps people healthy, it can save lives. When combined with regular physical activity and a non-smoking lifestyle, healthy eating can lower one’s chances of developing heart disease and cancer by 80 percent. Making poor choices like eating too much of the wrong kind of food, too little of the right kind or simply eating too much can very likely lead to obesity, cancer, heart disease and/or diabetes. Focus on the following principles to improve nutrition:
• Not all fats are created equal - Some fats are good for you and are essential to include in your diet. In addition to maintaining a healthy weight, choosing to eat good fats and staying away from the bad ones is vital.
o Good fats include plant fats and omega-3 fatty acids. Foods containing omega-3 fats include salmon, ground cloves, flaxseeds and flaxseed oil, walnuts, pumpkin seeds, dark-green leafy vegetables, canola oil and tuna. Fish oil and flaxseed oil supplements are a good source as well. Good fats also can be found in avocados, olives and olive oil, raw unsalted nuts and nut butters.
o Bad fats are referred to as trans-fats and saturated fats. Unlike omega-3 fatty acids, bad fats encourage inflammation. Inflammation is the root of many chronic medical conditions including coronary artery disease, autoimmune disorders, arthritis, Alzheimer’s disease and cancer. Bad fats commonly are found in commercial snack foods; baked or fried products; high-fat dairy products; and high-fat meats like bacon, sausage, hotdogs, chorizo and pork spare ribs. Reducing bad fats in your diet may improve conditions of many chronic diseases.
• Eat more complex carbohydrates - Include plenty of whole plant and high-fiber foods in every meal to help prevent intestinal disorders, lower cholesterol and help regulate blood sugar and insulin levels. Whole-grain foods also contain many vitamins, minerals and antioxidants. Good examples include brown and wild rice, millet, amaranth, quinoa, rye, oats, barley, wheat berries, beans and other legumes.
• Eat a rainbow every day - Antioxidants and phytochemicals are the free- radical (damaged cells) fighters and can be found in a variety of colorful fruits and vegetables. Phytochemicals are natural plant compounds that give fruits and vegetables their color and provide a variety of health benefits. The antioxidants found in plant substances protect cells from much of the cell damage and the many diseases associated with aging.
Simply reducing your intake of processed foods and eating plenty of whole-plant foods like fruits and vegetables, beans, nuts and healthy fats will go a long way in preventing disease and promoting long-term health.
Gayle Baingo, R.D., is a registered dietitian at Flagstaff Medical Center.