Health experts’ dietary advice

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People are aware that what people eat has effects that ripple not just through every organ in the body, but also through the natural environment and farms and other parts of the food industry. Will one change the diet or continue eating as one have been? If likely most of us, one probably could make some easy and tasty changes that protect arteries, protect the planet and farm animals. While some people think nutrition is impossibly complicated, today’s basic dietary message is actually quite clear and simple. The experts recommend:

  • Base diet largely on vegetables, beans, fruits, whole grains and healthy oils.
  • Eat fish on moderate amounts. Choose fat-free/ low-fat meat and dairy products.
  • Cut down salt, white flour, refined sugars and partially hydrogenated oils.

Right dietary choice can be made for health concerns by eating in an environmentally responsible way. Raising livestock demands more resources such as land, pesticides, energy, fertilizer and water and creates more pollution than growing vegetables, fruits and grains. In animal products, producing grain-fed beef harms environment more than raising poultry or grass-fed beef & producing dairy foods.

Additionally, animal welfare should be considered. The considerations suggest the benefits of fewer intakes of dairy foods, meat and poultry. Consuming such diet express the multitude of wonderful new taste sensations. Alternatively make special effort for buying meat, eggs and dairy products from humanely raised animals from small and local farms.

Organization Nutrition advice
American Cancer Society Eat five or more servings of a variety of vegetables and fruits each day. Limit intake of red meats, especially those high in fat and processed [ham, bacon, sausage]. Choose poultry, fish, or beans as an alternative to beef, pork, and lamb.”
American Diabetes Association Reduced intake of total fat, particularly saturated fat may lower risk for diabetes, as increased intake of whole grains and dietary fiber.
American Heart Association Eat a diet rich in vegetables and fruits such as whole-grain, high-fiber foods, fish, lean meats and vegetable alternatives, fat-free (skim) or low-fat (1% fat) dairy products.
American Institute for Cancer Research/ World Cancer Research Foundation Primarily choose plant-based diets, rich in a variety of fruits and vegetables, pulses (legumes) and minimally processed starchy foods.
2005 Dietary Guidelines for Americans A healthy eating plan emphasizes fruits, whole grains, vegetables and fat-free or low-fat milk and milk products. It includes lean meats, fish, poultry, eggs, beans and nuts. Is low in saturated fats, cholesterol, trans fat, salt (sodium) and added sugars.
World Health Organization Intake more fruit and vegetables, as well as nuts and whole grains. Cut amount of fatty, sugary foods in the diet from saturated animal-based fats to unsaturated vegetable-oil based fats.

 

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