Healthy Food

By Elysse Biaca

One of the many causes of illness is improper choice of food. As Grandma says, "What we eat is what we are; what we are is what we become." And most often, we either become pot-bellied or obese!

Food with high calories and fats is known to increase the risk of atherosclerosis (disease of the arteries characterized by the deposition of plaques of fatty materials on the inner walls) leading to cardiovascular diseases.

Likewise, excessive salt intake or eating salty foods results to accumulation of sodium in the body's tissues causing swelling (edema) and a rise in blood pressure.

Moreover, a diet low in fiber and complex carbohydrates is known to increase the risk of cancer and diabetes.

Hence, following a nutrition guidelines of low fat, low salt, and high fiber foods helps decrease the risks of cardiovascular diseases, diabetes mellitus, and cancer.

The following are some tips to reduce fat intake:

* Limit intake of saturated fats and cholesterol rich foods which come mainly from animal meat, internal organs, whole milk and milk products like cheese and butter;

* Use poultry, fish and vegetables (legumes, beans, peas, nuts and seeds) to replace red meat whenever possible;

* Remove skin and visible fat when cooking meat or poultry products;

* Whenever possible, grill the food instead of frying it. Also minimize drippings and gravy because of its high fat content; and

* Limit intake of bakery products, snack foods and other processed foods as these also contain saturated fats.

To reduce salt intake:

* Limit salt intake to 5g per day or 2000mg of sodium including condiments;

* Use fresh herbs, spices and naturally flavor or season food when cooking;

* Try orange or pineapple juice as a base for meat marinades; and

* Limit intake of preserved and processed food such as cheese, bouillon cubes, instant noodles, canned fruits/vegetables/meats and other salted snacks (nuts/chips).

High in fiber foods on the other hand helps a person feel full and satisfied at mealtime. Many studies conclude that eating fiber foods lowers the total calorie consumption and thus helps in weight reduction.

Fiber foods also aid in normal and regular bowel elimination thereby preventing constipation. It also regulates plasma glucose concentration by decreasing the rapid absorption of glucose. And finally, fiber foods help in controlling blood cholesterol level.

So here are some tips to increase fiber intake:

* Consume three (3) or more servings of vegetable each day and one serving of which is green leafy or yellow vegetable;

* Eat three (3) or more servings of fruits daily and it is recommended that one serving of which is a vitamin C-rich fruit like mango, pineapple, orange, and the like;

* Include roots crops in meals at least three times a week; and

* Enjoy fresh fruits and raw vegetables (e.g. carrots) as nutritious snacks or desserts.

Proper choice of food would surely lead to good health and prevent diseases brought about by improper food intake. Enjoy fresh foods instead of processed foods, your body will reward you for your great choices.

Remember, good health is great wealth!