Healthy Eating

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By: Lydia Robinette

In modern society, the majority of people are eating less healthy then recommended. According to the Diary Council of California, about half of your average plate of food should be fruits and vegetables. Every vegetable offers some standard of health benefits some of which include potassium, folic acid, fiber, and vitamins A, E, and C.

Enjoying healthy foods such as vegetables and fruit can help people lose weight because they are “low-energy-dense” foods, according to Medicine.Net. This means that they “contain few calories per unit volume of food so that one can eat a large volume of it (for example, lettuce) without taking in many calories.” By eating such foods, one can lose weight because they would get as full as they would eating high-calorie foods and ingest fewer calories. This can lower the risk for diseases that are caused by obesity such as diabetes, liver disease, heart disease, sleep apnea, and gallstones.

Another aspect of healthy eating is the consumption of “superfoods.” Superfoods are commonly fruits and vegetables but occasionally include other types of food, that go above and beyond what normal fruits and vegetables provide such as antioxidants, polyphenols, and phytochemicals. Some such foods are kale, which provides potassium and phytochemicals. Blueberries and strawberries provide flavonoids and are proven to reduce the risk of heart failure in women according to American Heart Association. Tomatoes produce large amounts vitamins A, C, K, and B6, folate, and magnesium.

The average American should consume 70-75 percent of their calories from fat, 20-25 percent from protein, and five to ten percent from carbohydrates. In order to meet these suggested requirements, try enjoying, for breakfast, eggs, whole grain cereals, peanut butter, lots of fruit, yogurt, and coffee. Having a cup of coffee everyday is beneficial because it lowers risk for heart failure and helps prevent an assortment of different cancers.

For a healthy lunch, it is recommended to enjoy salad with protein in it, such as beans or chicken, fish, whole wheat sandwich wraps. One such delicious recipe is the turkey summer wrap. It is made with a whole wheat wrap, chopped or shredded turkey, spinach or kale, dried cranberries, chopped walnuts, diced tomatoes, some avocado, and a pinch of cheese.

A healthy dinner should include foods that are rich in protein and fiber because this meal will have to satisfy your body until breakfast. Some foods are mushrooms, broccoli, fish, whole grain pasta, kale, chicken, trimmed sirloin steak, tofu, peppers, and squash. A healthy recipe that includes all of these is the pan-seared salmon with kale and apple salad from the food network website.

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