Are you one who eats much of sweets on a daily basis? Or one who frequently consume the high fat and high caloric foods in fast food chains? Nutrition experts advise variety, moderation, balance, nutrient density and calorie control in your diet. That every food item can be included in the diet for as the diet is properly planned. Diabetics for instance, can even use sugar for as long as planned and the patient is compliant. Alcohol can be included for as long as drinking is moderate and that there is no such thing as junk food, the fact that it is food.
But what is the best diet with the many advertisements of varied diets flooding the internet and several diet books on sale? Note that a diet is composed of whatever food, water included, that you take in on a regular basis. Whether or not there are foods you avoid or limit, you are on a certain type of diet.
With the many health problems and more and more people realizing that what we eat and drink, and what our mothers ate and drank before and when we were in their wombs affect our health in the long term, more have come to appreciate or realize that after all, a plant-based diet of un- or less processed food items consumed with little of healthy oil and moderate amounts of fish and other seafoods, lean poultry, eggs, seafood and dairy while avoiding fried foods, sweets, red and processed meat, white flour and other highly processed products is the best thing to do.
Search the net and credible references, some citing journal publications and health professionals point to the Mediterranean Diet as one that is most fitting and desired. It emphasizes daily consumption of whole grains and starches, fruits and vegetables in raw or cooked state, legumes and nuts, extra virgin coconut oil, fishes like salmon, tuna, sardines and mackerel, fat-free dairy products. Eggs maybe included but the yolk is limited considering its cholesterol content. Red meat maybe included occasionally and be limited to lean parts.
While the body needs sodium, this is contained naturally in many foods we consume thus less salt be added when cooking and when we do, iodized salt is advised. Healthy oils are the unsaturated ones which are actually plant-based.
As to how much of each food group should be eaten daily, the Food Pyramid can be a guide. For healthy individuals, the rice and alternatives are eaten most, followed by fruits and vegetables, less of the protein-rich foods and the very least be some fat and sweet, if sweets can not be avoided. Little fat is necessary for the utilization of fat-soluble vitamins A, D, E and K. By the way, whole grains like red or brown rice and starches like camote, potatoes are desired not for their fiber, vitamin and mineral content and will not abruptly raise blood sugar. Eat whatever you wish now and enjoy but sacrifice later, or sacrifice for a healthier diet and enjoy the rest of your life? It maybe easier said that done but certainly worth the effort.