26 • The Beacon July 29 , 2021
Food plays important role in our overall health
Nutrition is a popular topic of conversation , particularly among those embarking on a weight loss or maintenance plan . Individuals carefully study food macros and pore over various diets to get the most out of the foods they eat . When the end goal is simply looking good , it may be easy to forget about the other benefits of nutritious diets , including their link to overall health .
A close relationship exists between nutritional status and health . Experts at Tufts Health Plan recognize that good nutrition can help reduce the risk of developing many diseases , including heart disease , stroke , diabetes , and some cancers . The notion of “ you are what you eat ” still rings true .
The World Health Organization indicates better nutrition means stronger immune systems , fewer illnesses and better overall health . However , according to the National Resource
File
Those who are interested in preventing illness and significantly reducing premature mortality from leading diseases should carefully evaluate the foods they eat , choosing well-balanced , low-fat , nutritionally dense options that keep saturated fat and sodium intake to a minimum .
Center on Nutrition , Physical Activity , and Aging , one in four older Americans suffers from poor nutrition .
And this situation is not exclusive to the elderly . A report examining the global burden of chronic disease published in The Lancet found poor diet contributed to 11 million deaths worldwide - roughly 22 percent of deaths among adults - and poor quality of life . Low intake of fruits and whole grains and high intake of sodium are the leading risk factors for illness in many countries . Common nutrition problems can arise when one favors convenience and routine over balanced meals that truly fuel the body . Improving nutrition Guidelines regarding how many servings of each food group a person should have each day may vary slightly by country , but they share many similarities . The U . S . Department of Agriculture once followed a “ food pyramid ” guide , but has since switched to the MyPlate resource , which emphasizes how much of each food group should cover a standard 9-inch dinner plate . Food groups include fruits , vegetables , grains , proteins , and dairy . The USDA dietary guidelines were updated for its for 2020-2025 guide .
Recommendations vary based on age and activity levels , but a person eating 2,000 calories a day should eat 2 cups of whole fruits ; 21 / 2 cups of colorful vegetables ; 6 ounces of grains , with half of them being whole grains ; 51 / 2 ounces of protein , with a focus on lean proteins ; and 3 cups of low-fat dairy . People should limit their intake of sodium , added sugars and saturated fats . As a person ages he or she generally needs fewer calories because of less activity . Children may need more calories because they are still growing and tend to be very active .
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