Nutrition

Nutrition

October 7, 2019 | Hope Channel Southeast Asia

 

When you think of nutrition a lot of different things can go through your mind. Kale, fish, eggs, milk, vitamin supplements and fortified breakfast cereal. With all of the conflicting messages of what you should and shouldn’t eat, it can be hard to figure out what to cut out or add into your diet.1


There are many benefits as a result of eating healthy:

1. Weight loss

Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including: 

  • Heart disease
  • Non-insulin dependent diabetes mellitus
  • Poor bone density
  • Cancers 2

Whole vegetables and fruits are lower in calories than most processed foods. A person looking to lose weight should reduce their calorie intake to no more than what they require each day. 2

Determining an individual's calorie requirements is easy using dietary guidelines published by the United States government. 2

Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories. 2

Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. 2

In 2018, researchers found that a diet rich in fiber and lean proteins resulted in weight loss without the need of counting calories. 2


2. Reduces cancer risk

An unhealthful diet can lead to obesity, which may increase a person's risk of developing cancer. Weighing within a healthful range may reduce this risk. 2

Also, in 2014, the American Society of Clinical Oncology reported that obesity contributed to a worse outlook for people with cancer. 2

However, diets rich in fruits and vegetables may help to protect your body against cancer. 2

In a separate study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer. 2

Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E. 2


3. Diabetes management

Eating a healthful diet can help a person with diabetes to: 

  • Lose weight, if required
  • Manage blood glucose levels
  • Keep blood pressure and cholesterol within target ranges
  • Prevent or delay complications of diabetes 2

It is essential for people with diabetes to limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in saturated and trans fats. 2


4. Heart health and stroke prevention

According to figures published in 2017, as many as 92.1 million people in the U.S. have at least one type of cardiovascular disease. These conditions primarily involve the heart or blood vessels. 2

According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully. 2

There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E: 

  • Almonds
  • Peanuts
  • Hazelnuts
  • Sunflower seeds
  • Green vegetables 2

The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease. 2

Reducing blood pressure can also be essential for heart health, and limiting salt intake to 1,500 milligrams a day can help. 2

Salt is added to many processed and fast foods, and a person hoping to lower their blood pressure should avoid these. 2


God provides us so many healthy options in nature and He thought on each one of us when created different flavors, smells and textures. And there is still so much to discover. Why not letting go what is not good for us and start trying new things? New ways of cooking your favorite dish, new fruit juice combinations or even try to include that vegetable we don't like in a recipe.

A change in your diet can represent a deepening of your relationship with God and your loved ones, as it creates a change from the inside out.

“So whether you eat or drink or whatever you do, do it all for the glory of God.”

(1 Corinthians 10:31)


References:

1 www.seventhdayadventistdiet.com/health-principle-nutrition/

2 https://www.medicalnewstoday.com/articles/322268.php