If there’s one thing people find hard to agree on, it’s what good nutrition is. With all the conflicting information about nutrition, it’s easy to get confused. Fortunately, there are three basic aspects of good nutrition that most people can agree on; sugar, trans fats and vegetables. The following three statements are the closest you can get to a consensus regarding nutrition.
1. Minimize Sugar
Most people who are knowledgeable on nutrition agree that sugar is bad; the only dispute they may have on the matter is how bad. According to the World Health Organization, the maximum portion of your calories that you should obtain from added sugar is 10 percent, with the ideal portion being 5 percent.
Added sugars include natural sweeteners (like maple syrup and honey), corn syrup and ordinary table sugar. When it comes to your health, the marginal difference between these types of sugar is not significant, and you ought to limit them all.
One problem with sugar is that it is empty calories. Therefore, you’re better off getting your calories from a glass of milk, which also includes other good nutrients, instead of getting the same amount of calories from a can of Coke. Another reason why sugar is problematic is its strong link to diabetes as it increases bad cholesterol and triglycerides.
Whenever you read a guide to healthy living that includes advice on nutrition, it will likely mention that you need to reduce, and in some circumstances eliminate, the added sugar in your diet.
2. Steer Clear of Synthetic Trans Fats
“Trans” fats are artificial fats created during the manufacture of partially hydrogenated oils, which make margarine, frying oil and great donuts. Hydrogenated oil became popular because it can substitute saturated fats which have for a long time been considered unhealthy. However, it has started being phased out in recent years.
Note that the trans fats that are considered unhealthy are the synthetic type present in hydrogenated oils, and not the natural trans fats such as those found in dairy products. The latter has not been found to be unhealthy.
There is a link between artificial trans fats and heart diseases as well as obesity and diabetes. Still, researchers have yet to determine whether the trans fats, which are abundant in many junk foods, are the cause of these diseases.
3. Eat Vegetables Abundantly
This is common knowledge but is nonetheless important to mention. Vegetarian diets have become increasingly popular because of their good results and all “detox” diets that feature solid foods recommend lots of vegetables.
Admittedly, there may be a few disagreements regarding the details of a vegetable-heavy diet. For example, paleo dieters are no fans of beans and, because of their starchiness, some people may reject potatoes. But all standard vegetables, especially leafy ones, are rich in fiber and vitamins and are associated with reduced risk of heart failure.
Bottom Line
The above principles are part of the foundation of good nutrition. When reading a guide to healthy living, you know it’s pointing you in the right direction if it mentions that your diet should minimize sugar, avoid artificial trans fats and include lots of vegetables.
I do try to eat better. I drink mostly water and tea. I have cut down on my sugar. I try to eat more vegetables and fruits too.
And drink lots of water instead of most drinks. Add a squirt of lemon if you don’t like plain water.
One of my promises to myself is to eat more vegetables. Even if I have to eat squash and kale every day for a week… I will put vegs back in my diet.