Food is one of our most important daily needs. Our food choices directly affect our bodies.
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Disclaimer: We the authors of this blog are Landscape Architecture students at Kansas State University. This blog is a part of a larger class project focused on community engagement, design, and education. Our goal is to share health information that may benefit residents of the Northview Neighborhood in Manhattan, Kansas. We are not experts! Resources for all information presented can be found at the bottom of this page.
“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi
Healthy eating can bring many benefits to us but unhealthy eating will negatively impact our bodies. Let's look at some of the benefits and negative impacts!
Benefits of eating Healthy:
Healthy body weight
Reduced cancer risk
Better mood
Improved memory
Improved gut health
Strong bones and teeth
A good night’s sleep
Save more money
Negative impacts of Not eating Healthy:
Increased obesity risk
Increased cancer risk
Increased risk of heart disease
Decline in memory and cognitive function
Constipation
Decline in mental health
Increased blood sugar
Increased Cholesterol
Weakened bones and teeth
Lethargy
Decrease in skin health
What does healthy eating mean?
Healthy eating refers to eating a variety of foods every day that can meet the body's nutritional and energy needs. Daily nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.
The Center for Disease Control and Prevention (CDC) has summarized a few recommended foods in the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:
Fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
Lean meats, poultry, fish, beans, eggs, and nuts
Food that is low in saturated fat, trans fats, cholesterol, salt (sodium), and added sugars
How to eat healthily according to the CDC:
Add Healthy Fats to Your Diet
There are several types of fats. Healthy fat like the monounsaturated and polyunsaturated fats found in nuts, seed, avocados, and certain types of fish are essential for our brain and heart. Avoid trans fats found in fried foods, baked goods, and margarine as they will increase the risk of heart disease and type 2 diabetes.
Cut the Sodium
Sodium (salt) is one of the most common ingredients in our cooking, which will increase blood pressure and raises the risk of heart disease. Most Americans consume about 3,400 milligrams of sodium each day. However, the recommended daily amount of sodium is 2,300 mg (about one teaspoon of salt).
Increase Fiber
Fiber is a type of carbohydrate that the body cannot digest. Fibers can not only keep us regular, and it also helps to keep hunger and blood sugar regular. We can get fiber from fresh fruits, vegetables, whole grains, beans, and peas.
Eat Colorfully
Colorful vegetables are often packed with healthy vitamins, minerals, and fiber, so it is recommended to eat some colorful vegetables such as carrots and tomatoes with each meal.
Your food choices each day has an impact on your physical and even mental health. A healthy eating habit is fundamental to good health and well-being. Good food choices may help us avoid some diseases, reduce the risk of chronic diseases, and promote our overall health. So eat up!
Image from MobileBytes
Resources
https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html
https://www.medicalnewstoday.com/articles/322268#the-health-of-the-next-generation
https://www.eatthis.com/what-happens-to-your-body-when-you-eat-fast-food/
https://www.cdc.gov/nccdphp/dnpao/features/national-nutrition-month/index.html
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat#.WI-W61UrLIU
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
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