Food Role in the Fight Against Disease

By Maya ~ December 10th, 2008. Filed under: Health, Healthy-Cooking.

There is mounting evidence that choosing right foods more often can help improve our chances against disease. The vitamins, fibre, minerals, disease-fighting antioxidants, and many other healthy ingredients in food, like phytonutrients in whole grains appear to work together to provide protection against diseases.

Whole grain oats are a natural source of soluble fibre, which has been linked with reducing blood cholesterol levels for decades. Breads made with whole grains, rye, oats and flax seeds play an important role in helping to reduce the risk of heart disease and cancer. Scientists are still unraveling the details, but it has been known for long time now, food choices with more soluble fibre lover blood sugar levels and improve digestion. Every doctor will tell you, what you already know today, that if you add more vegetables, legumes, fruits, seeds and nuts to your diet you will be healthier, have a chance to lose weight and improve your health in general.

Healthy eating can be approached in many ways, but one of the easiest ways is getting more soluble fibre in our daily diet.

For example:

  • Choose whole grain oats as your breakfast cereals.
  • Buy breads made with whole grains, rye, oats and flax seeds and try to avoid white bread.
  • Toss nuts and seeds, like almonds or flax seeds, instead of croutons on your next salad.
  • Prepare soups, tacos, chili and other food with less meat and more kidney beans, black beans or some other legumes you like.
  • Try to consume more fresh produce daily with each meal.

Other important tips:

  • Use healthy fats in your diet. Healthy fats such as olive oil make vegetables and fish tastier, so you will enjoy your meal more and have less cravings lather.
  • Avoid fast food. It’s not only unhealthy, it has a lot of salt, fat and sugar in it and it is designed to increase your appetite.
  • Never eat or drink while driving or walking. Take your time and try to enjoy your little break.
  • Try eating consistently in order to maintain good health and healthy weight. Skipping meals can backfire, because hungry people eat more later on, often grabbing whatever is available, not necessarily what is nutritious or calorie wise.
  • Have your breakfast, because it has been known that breakfast eaters are healthier and slimmer than breakfast skippers.
  • When you are eating, do not watch TV, browse internet, read book or work, just eat. Studies show that people who are used to multitasking during meals have digestions problems, are overweight and are prone to other diseases.
  • People who eat quickly, while doing other things, usually don’t realize how much food they are consuming, nor do they enjoy the meal as much as they should. Not only that, they don’t feel satisfied because they haven’t registered what they are eating. If you don’t satisfy the sensory aspects of your meal like the texture, the smells, the taste, or visual presentation, you will not be satisfied with your meal, with yourself or with others.

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