Our diet plays a HUGE role in our overall health, vitality and mortality.
In fact, according to recent research studies, diet has been identified as the #1 risk to our health for all three of these areas. From heart disease to cancer and stroke, what we eat can have a significant impact on our physical well-being.
Poor dietary choices can also lead to an increased risk of premature death or morbidity due to chronic illnesses such as diabetes or obesity.
It is essential that we are aware of the importance of having a healthy diet in order maintain good health and reduce the risks associated with serious illnesses.
Diet Studies Proclaim #1 Risk to Our Health
Recent research studies have identified our diet as a major risk factor for health, vitality and even death. According to the World Health Organization (WHO), dietary factors are responsible for approximately 12 million deaths annually worldwide, making it the number one risk factor for mortality.
A 2017 study conducted by the American Journal of Clinical Nutrition found that food groups, such as fruits and vegetables, have a powerful influence on our overall health. The study suggested that following a healthier diet could reduce the risk of chronic diseases, such as heart disease and stroke.
It is also important to note that healthy eating can not only improve your physical health but also your mental health. A 2017 study published in the journal PLOS ONE found that following a healthy diet was associated with better psychological well-being.
The increased risk is due to our food choices…
Poor dietary choices can have a significant impact on our health, leading to an increased risk of premature death or morbidity due to chronic illnesses.
Unhealthy eating habits, such as overeating junk food or drinking alcohol excessively, can increase the risk of serious health problems including heart disease, stroke, diabetes and obesity.
In terms of mortality, research suggests that a healthy diet can reduce the risk of death due to cardiovascular disease by up to 25%. The World Health Organization also states that following a healthier diet could prevent up to 11 million deaths per year.
The importance of a healthy diet
Eating fruits and vegetables, and not overeating or drinking too much, can help keep your body strong and reduce risks of getting very serious illnesses like heart disease, stroke, diabetes, or obesity. So eating healthy keeps us healthy!
To ensure that you are eating a balanced diet, it is important to be aware of the recommended daily intake for various food groups. Additionally, It is also beneficial to supplement your diet with regular physical activity and exercise.
Creating a balanced diet with whole foods and nutritious meals is essential for good health and well-being. And now you understand that it can also help reduce the risk of serious illnesses such as heart disease, stroke, diabetes, and obesity, which is caused by poor diets making it the #1 risk to our health!
If you’re ready to get started with a healthy diet instead, the following tips are for you…
7 practical tips on how to create a nutritionally-balanced diet
1. Eat a variety of foods: Eating a variety of foods helps ensure that you are getting all the vitamins, minerals, and other nutrients your body needs. It’s important to include plenty of fruits, vegetables, whole grains, lean proteins, legumes, nuts, seeds and healthy fats in your diet.
2. Choose lean proteins – Lean proteins are great sources of essential nutrients, but they are also low in fat and calories. Choose lean options like poultry, fish and legumes rather than red meats or processed meat products.
3. Switch to healthier cooking options – When cooking at home, try to opt for healthier methods such as baking, steaming or grilling rather than deep-frying or pan-frying. This will help reduce the amount of saturated fat and calories in your meals.
4. Include healthy fats: Not all fats are bad for you; some can actually be beneficial for health! Healthy fats found in food sources like olive oil, avocado and nuts provide essential fatty acids that our bodies need for optimal function.
5. Increase fiber intake: Fiber helps keep your digestive system healthy but most people don’t get enough each day – aim for at least 30g per day which equates to around 5 portions of fruit/vegetables per day or 4 slices of wholemeal bread/brown rice etc.
6. Follow the 80/20 rule – The 80/20 rule suggests that 80% of time should be spent eating nutritious foods while 20% should allow for treats like desserts or chocolate bars etc.. This allows us enjoy our favorite treats without feeling guilty about it – just remember moderation is key!
7. Drink plenty of water – Water is essential for maintaining good health – make sure you drink 6-8 glasses per day! This will help flush out toxins from your body as well as keep you hydrated throughout the day – try adding lemon slices or mint leaves for an extra zing!
Reducing the #1 Risk to Our Health
1. Limit processed food – Minimizing processed foods in your diet is key to maintaining good health. Try to limit your consumption of ready meals or pre-packaged snacks that tend to be high in saturated fat, sugar and salt. Processed foods tend to be high in calories, saturated fats, sugar and salt, so it’s best to stick with whole, natural foods as much as possible.
2. Avoid excess sugar – Sugar is found in many processed foods like cakes and biscuits, so it is best to limit these items from your diet. Consider natural alternatives such as fruit when looking for something sweet!
3. Limit saturated fat intake: Eating too much saturated fat can increase your risk of heart disease and stroke. Choose lean proteins such as poultry and fish instead of red meats as well as low-fat dairy products such as skimmed milk or yogurt.
4. Respect portion sizes – Eating too much can lead to weight gain so it’s important to eat only what you need – use smaller plates to help control portion size; this will also help you feel fuller faster!
Overall, making healthier food choices with nutrient-dense whole foods is key to maintaining good health, vitality and even longevity.
Processed Foods – Enemy of Health!
Tip #1 above is of great importance… limiting processed foods from your diet has numerous health benefits that can help promote good health, vitality and longevity. Processed foods tend to be high in calories, saturated fats, sugar and salt, so avoiding them as much as possible is key for maintaining a healthy diet.
Benefits of avoiding processed foods
First, by limiting processed foods you can reduce your overall calorie intake, which helps maintain healthy weight.
Second, eating whole foods instead of processed foods will also ensure you’re getting all the essential vitamins and minerals that your body needs to function optimally.
Third, by reducing or eliminating processed foods from your diet you can reduce the amount of unhealthy fats and sugars which are known to increase risk factors for many chronic diseases.
It’s important to remember that diet plays a major role in our health and well-being so choose wisely and stick with whole, natural foods as much as possible! With this approach you can ensure that you’re getting all the nutrients your body needs for optimal health and longevity.
Benefits of a Healthy Balanced Diet
Physically, eating properly can help to boost energy levels and improve the body’s ability to fight off disease. Eating a balanced diet provides essential vitamins and minerals that our bodies need for growth and repair, as well as helping to maintain a healthy weight.
Improved energy levels from a healthy diet are often most notably reported by people who have switched from an unhealthy lifestyle.
A nutrient-rich diet can provide steady, sustained energy throughout the day, rather than the spike (and short-lived) in sugar levels, which come after sugary snacks or treats.
The increased energy also helps with motivation and focus when it comes to carrying out tasks during the day and staying active can be a great way to increase this energy even further.
Good nutrition is also linked with improved sleep quality, allowing us to feel more rested after adequate restful sleep.
Eating certain foods, such as carbohydrates found in whole grains or complex carbohydrates like oats, sweet potatoes or quinoa, can help trigger serotonin production which promotes relaxation before bedtime and helps us get into a deeper sleep faster.
Furthermore, having adequate amounts of vitamins like Vitamin B6 found in many fruits and vegetables can help our bodies produce melatonin (a hormone responsible for regulating sleeping patterns).
Finally, eating nutritious meals on a regular basis has been associated with better mental clarity and alertness during the day due to increased levels of dopamine – one of our main neurotransmitters responsible for regulating mood and concentration.
Eating “brain foods” such as oily fish (like salmon), nuts, or dark chocolate, may also contribute to clearer thinking since these all contain omega-3 fatty acids which are known to improve brain function as well as reduce inflammation around the brain.
Overall, switching from an unhealthy diet full of processed food to one that is rich in nourishing ingredients has many benefits for both physical health and mental well-being; improved energy levels, better quality sleep, enhanced mental clarity plus much more!
Eating healthy does not have to be hard
Poor dietary choices can lead to an increased risk of premature death or morbidity due to chronic illnesses, so it is important to make well-informed decisions about what we eat.
Eating real, whole foods can improve our energy levels and mood, while focusing on moderation and reducing processed food intake can bring numerous physical and mental benefits.
#1 Risk to Our Health – Key Points
Poor dietary choices can lead to an increased risk of chronic illnesses, such as diabetes, obesity, heart disease, hypertension and stroke. A diet high in processed foods and refined sugars can also cause inflammation within the body, weakening the immune system and making us more susceptible to diseases. Furthermore, these unhealthy diets lack vital nutrients that are essential for cell health and metabolism which can reduce energy levels and cause fatigue.
Eating a healthy, balanced diet is essential for our health, well-being and longevity. Eating whole, natural foods ensures that we are getting all the nutrients our body needs to stay healthy and perform optimally. Benefits of a nutritious diet include increased energy levels, improved sleep quality, better mental clarity and alertness plus much more!