Eating

Prevention

12 Jan

Written By Maladywise

Healthy Eating

Healthy eating is actually simple. Just follow these three principles.

Things that look like food - Vegetables, fruit, grains, legumes, beans, nuts, dairy, meat and fish.

Avoid eating processed food. These are the worst. So many health problems are due to processed foods having:

Not enough 1) Fibre 2) Omega-3 and 3) Micronutrients
Too much 1) Transfats 2) Branched-chain Amino Acids 3) Omega-6 4) Additives 5) Nitrates 6) Salt 7) Emulsifiers and 8) Sugar

Plant-focused diets have the best evidence for making us live longer and healthier.

It doesn’t mean strictly vegetarian or vegan, it just means eating lots of plants.

The people who live longest on earth come from five areas known as blue zones. They eat mostly plants.

Ikaria, Greece - 20% other vegetables, 17% greens, 16% fruits, 11% legumes, 9% potatoes, 6% olive oil, 6% fish, 5% pasta, 5% meat, and 4% sweets.
Loma Linda, California - 33% vegetables, 27% fruit, 12% legumes and soy, 10% dairy, 7% whole grains, 4% meat and poultry, and 2% nuts.
Nicoya, Costa Rica - 26% whole grains, 24% dairy, 14% vegetables, 11% added sugar, 9% fruits, 7% legumes, 5% meat and fish, and 2% eggs.
Okinawa, Japan - 67% sweet potato, 12% rice, 9% vegetables, 6% legumes, 3% grains, 2% meat and fish.
Sardinia, Italy - 47% whole grains, 26% dairy, 12% vegetables, 5% meat and fish, 4% legumes, 3% added sugar, and 1% fruits.

Lower calorie or kilojoule diets also have good evidence for making us live healthier and longer.

Short periods of fasting are generally really healthy.