Nowadays there are countless diet plans and guidelines about what to eat. Yet, concentrating of as little as three components of your daily diet might be enough to keep you healthy. Here are three food components that should make a part of your everyday nutrition and the reasons why:
Water.
Yes, as obvious as it might seem water is an essential part of everyday nutrition. If we concentrate on drinking water as opposed to sugary drinks like soda and juice, health will flourish. Many of these sugary drinks contribute to dehydration rather than hydration and increase our chances of being overweight.
The majority of daily sugar consumed comes from beverages. Although most of us would not consider a drink as a contributor to weight gain, they are. Alcohol, too, is a major source of calories and may contribute to obesity if not consumed in moderation.
If we concentrate on drinking water rather than other drinks, we are less likely to be overweight and suffer from related comorbidities. This may include type 2
diabetes, high LDL cholesterol, hypertension, gout, and even constipation.
Fruits.
Fruits can get a bad rap due to their sugar content, but not all sugars are bad. In fact, sugar is the primary fuel source for the brain and plays key roles in regulating mood as well as exercise. One should aim to eat at least 2 cups of fruits per day. If this sounds like too much, then start small and go from there. The point is to eat more fruit on a daily basis to harvest their health benefits.
Eating more fruit is associated with a reduced risk for non-communicable (or chronic) diseases such as diabetes, cancer, heart disease, and obesity. Fruits are nutrient dense, meaning that they provide more nutrients per calorie when compared to other foods. They also have a satiety effect, which means they will make you feel fuller for longer.
It is important to have variation in the daily fruit intake. Some fruits are better sources of certain vitamins and minerals. By mixing it up, you are increasing your overall nutrient intake and taking preventive measures for potential deficiencies.
Vegetables.
Vegetables should be the star of every meal. Those who consume large amounts of vegetables have better overall health than those who don’t. Like fruit, vegetables are also nutrient dense and pack antioxidants. Antioxidants help lower cellular as well as vascular damage caused by oxidative stress. Antioxidants offer a form of protection in the body against vascular diseases and certain types of cancer.
Additionally, vegetables are also good sources of plant-based protein. Although plant protein sources are typically incomplete sources of protein (meaning that they lack some amino acids), they are sufficient in variety. If we focus on eating a variety of vegetables (of different colors) not only will our dishes look more amazing and delicious but strike the chance for an amino acid deficiency.
As obvious as these three components of healthy everyday nutrition might seem, not many people follow them. If they did, many of today’s leading causes of death, such as heart disease and cancer, would not be as prevalent. Most Americans practice what is known as the Western Diet, which is rich in animal fat and protein, and large amounts of refined carbohydrate. This is even truer now that many individuals are adopting a “Keto Diet” which is rich in animal fat and protein and very low in vegetables.
Unfortunately, colorectal cancers are the third leading cause of cancer-related death of both men and women in the U.S. Making it clear that most Americans don’t consume enough fiber in their daily diet. A diet rich in water, fruits, and vegetables is preventive for colorectal cancers and many others. Water, fruits, and vegetables are good for vascular health, gut health, and just overall everyday nutrition. Eat more fruits and vegetables, your body will thank you for it.
The Nutritional Counselors and CORE Pro Elite Trainers are equipped with the education, knowledge and hands on experience to guide and support you during every step of your journey no matter your end goal. Contact Santa Cruz CORE today to learn and gain insight about your diet, body and potential!
References:
“Key Statistics for Colorectal Cancer.” American Cancer Society, www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html.
