Why is Variety in Diet Recommended for Humans?
Nutrient Balance
Do you eat a healthy diet?
A healthy eating plan, as suggested by the Dietary Guidelines for Americans 20202025, emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Attributed to the US Centers for Disease Control and Prevention, such a plan can help individuals achieve and maintain a healthy weight. Research has found that a diet rich in fruits and vegetables is associated with lower risk of chronic diseases.
What is the key to good nutrition?
Eating a variety of wholesome foods is the key to good nutrition, according to Mayo Clinic Staff in their article on Nutrition and Healthy Eating Basics from Nov 19, 2021. Eating a balanced diet with a variety of nutrients helps to ensure optimal health and reduce the risk of chronic diseases such as diabetes, heart disease and cancer. Eating healthy can help boost your energy levels, improve your mood and sharpen your focus.
What is the importance of a balanced diet?
Eating a balanced diet is essential to maintaining good health, and the key to this is consuming a variety of foods from the five food groups daily in recommended amounts. Cited on the Better Health Channel, this means that the milk, yoghurt, cheese and alternatives group should include calcium and protein, while the fruit group should be rich in vitamins, particularly vitamin C. Research has found that a well-rounded diet can reduce the risks of developing chronic health conditions.
Calorie Intake
What is the recommended daily calorie intake for adults?
The recommended daily calorie intake for adults 21 and older is 2,000 to 3,000 calories a day, according to dietary guidelines from the Cleveland Clinic issued in 2021. Factors such as age, weight, height and activity level should be taken into account when determining individual calorie needs. On average, adult women need 1,600 to 2,400 calories a day, while adult men need 2,000 to 3,000 calories a day.
What is the recommended calorie intake for healthy weight loss?
For a healthy and safe weight loss, a daily intake of 1,200-1,500 calories is recommended for women, while men and women who are more active may require 1,500-1,800 calories per day, according to the National Institutes of Health (NIH) in 2020. Reducing daily intake by 500-750 calories can result in a weight loss of 1-1.5 pounds per week.
How can physical activity help with weight loss?
Achieving a modest weight loss, such as 5 to 10 percent of your total body weight, can produce health benefits, according to the Centers for Disease Control and Prevention (CDC) on cdc.gov. Physical activity can increase the number of calories your body uses for energy and helps contribute to weight loss.
Digestive Health
How can fibre help digestion?
A diet rich in fibre can help digestion and prevent constipation, according to the NHS. Wholemeal bread, brown rice, fruits, vegetables and pulses are all good sources of fibre to include in your daily diet. Eating at least 30g of fibre each day is recommended for optimal digestive health.
What is essential for good health?
Eating a balanced diet is essential for good health, as outlined by the NHS. The NHS provides information and guidance on how to make informed food choices, including food guidelines and food labels, as well as advice on eating five portions of fruit and vegetables a day. The NHS has advice on how to maintain digestive health through diet. Source: NHS (nhs.uk), 2020. Research has shown that a balanced diet can help protect against chronic diseases such as heart disease, stroke, diabetes and certain types of cancer.
Should adults be eating more fiber?
Yes, adults should be eating more fiber than the average American does. Cited on the USDA, adults up to age 50 should be consuming 25 grams of fiber per day for women and 38 grams for men, with older adults having slightly lower recommended amounts. It is better to get fiber from whole foods than from supplements.
Weight Management
What are the five major food groups?
Eating a balanced diet from the five major food groups is essential for a healthy lifestyle. Cited from the Australian Guide to Healthy Eating, these food groups include vegetables and legumes or beans, fruit, lean meats and poultry, fish, eggs, tofu, nuts and seeds, grain (cereal) foods, mostly wholegrain or high cereal fibre varieties. Eating a variety of foods from each group can help ensure adequate nutrient intake and reduce the risk of chronic diseases such as heart disease, stroke, diabetes and some cancers.
What should a healthy diet focus on?
Diets for health should include a focus on unprocessed foods, fruits and vegetables, plant-based fats and proteins, legumes, whole grains, and nuts, with added sugars limited to less than 5-10% of daily caloric intake according to the guidelines set by the National Institute of Health in 2018. Vegetables (not including potatoes) and fruits should make up at least one-half of all daily food intake.
How can we achieve a healthy weight?
Maintaining a healthy weight through physical activity and balanced nutrition can provide numerous health benefits. According to the Centers for Disease Control and Prevention (CDC), even modest weight loss of 5 to 10 percent of total body weight can have a positive effect on health. This can be achieved through increasing physical activity and balancing food intake with calorie expenditure. Research has shown that regular physical activity can reduce the risk of developing chronic conditions such as heart disease, diabetes, and certain cancers.
Satiety
What should a balanced diet include?
A balanced diet should include a variety of foods, as recommended by the NHS' Eatwell Guide in the UK and other health experts around the world. Eating a variety of foods helps to ensure that the body is getting all of the essential nutrients it needs for optimal health. Research has also suggested that a diet featuring a wide array of foods can reduce the risk of certain health conditions, such as obesity, diabetes, and heart disease.
Does providing variety to foods increase food intake?
The present experiment demonstrates that providing variety to foods, such as condiments, can significantly increase food intake in humans. This result is related to sensory-specific satiety, which is disrupted by renewal of sensory stimulation (Variety enhances food intake in humans: Role of sensory-specific satiety, 2009). Research has shown that providing variety to meals can lead to increased energy intake in adults.
Which dairy products can help with weight loss?
Greek yogurt, cottage cheese, and low fat cheese are high-satiety foods that can help with weight loss, according to some studies by Diet Doctor in 2022. These dairy products are high in protein and low in carbs, while full fat yogurt and cottage cheese are also good options. Eating a balanced diet of these foods can help to reduce hunger and cravings.
Vitamin and Mineral Intake
How can healthy eating reduce heart disease risk?
A healthy diet reduces the risk of heart disease and stroke by decreasing salt intake and increasing potassium intake, as recommended by the World Health Organization in 2020. Studies have shown that high sodium intake combined with low potassium can contribute to high blood pressure.
Can I get all the essential vitamins and minerals I need from a healthy diet?
Most individuals can get all the essential vitamins and minerals they need by having a healthy diet of nutrient-rich foods, according to the Dietary Guidelines for Americans 20152020 from NCCIH. Taking an MVM can also help increase overall nutrition.
How can RDAs help me plan and assess nutrient requirements?
The Recommended Dietary Allowance (RDA) set of reference values from the National Institutes of Health (NIH) provide average daily levels of nutrient intake for nearly all (97-98%) healthy individuals. This helps in planning and assessing nutrient requirements for individuals based on age and sex. This data can be used to plan diets and understand nutrient requirements.
Reduced Risk of Disease
How can a diet rich in vegetables and fruits benefit health?
A diet rich in vegetables and fruits can provide many health benefits, reducing the risk of heart disease and stroke, preventing some types of cancer, and positively affecting blood sugar levels. As indicated by Harvard T.H. Chan School of Public Healths Nutrition Source, eating a variety of vegetables and fruits can also lower blood pressure and reduce the risk of eye and digestive problems.
What is the importance of eating a balanced diet?
Eating a variety of foods from the 5 major food groups can promote good health and reduce the risk of disease, according to Better Health Channel on betterhealth.vic.gov.au/health/HealthyLiving/healthy-eating (2020). Eating a balanced diet with the right amount of nutrients is essential for optimal physical and mental health.
What foods should be consumed daily to ensure good health?
The Australian Dietary Guidelines (NHMRC 2013) provide evidence-based advice for healthy eating habits to promote overall health and wellbeing, reduce the risk of diet-related diseases, and protect against chronic conditions. From the Australian Institute of Health and Welfare, a well-balanced diet must consist of a wide variety of nutritious foods from the five food groups every day to ensure essential nutrients for good health.
Improved Metabolism
What is metabolism?
To lose weight, reducing caloric intake and increasing activity are the most effective methods, as metabolism is the process by which the body converts what is eaten and drank into energy. Sourced from Mayo Clinic, even when the body is at rest, it is still using energy for basic functions such as breathing, circulating blood and repairing cells. Studies have shown that regular exercise can help boost metabolism.
What are the benefits of eating a varied diet?
Eating a varied diet helps increase the diversity of good bacteria in your gut, leading to improved health and potentially decreased waistline circumference, according to Cleveland Clinic's 2021 study. Eating the same food every day can have a negative impact on your health, so it is important to rotate the foods you eat to get the full benefits of a balanced diet.
Eating a variety of foods is beneficial for health, as shown by several studies conducted by institutions such as Harvard and the University of Sydney, on HealthyEatingQuiz.com.au in 2020. This includes a lower risk of developing type 2 diabetes, metabolic syndrome, and heart disease, while also leading to greater weight loss and a longer life expectancy. Increasing food variety as you age is particularly beneficial.
Increased Energy
What foods should be included in a healthy diet?
Eating a healthy and balanced diet is essential for good health and wellbeing, as recommended by the Australian Guide to Healthy Eating. This guide groups food into five major categories: vegetables and legumes; fruit; lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes; grain (cereal) foods; and dairy products. Eating a variety of foods from these groups will ensure that you get the nutrients you need to stay healthy. As mentioned in the World Health Organisation, adults should consume at least five servings of fruits and vegetables daily.
What are the health benefits of dietary fiber?
Dietary fiber has many health benefits, including helping to maintain a healthy weight, preventing or relieving constipation, and lowering the risk of diabetes, heart disease and some types of cancer. Attributed to Mayo Clinic, it is mainly found in fruits, vegetables, whole grains and legumes. Research has shown that dietary fiber can help to regulate blood sugar levels and reduce cholesterol levels.
How can we obtain a balanced diet to promote good health?
The Dietary Guidelines for Americans provide recommendations on obtaining a balanced diet to promote good health and a productive lifestyle. According to the 1995 Dietary Guidelines for Americans published by the United States Department of Health and Human Services, the Recommended Dietary Allowances (RDAs) are adequate amounts of nutrients to meet the needs of most healthy people. Eating a variety of foods that are available, affordable, and enjoyable can help people meet their nutritional needs.
Better Overall Health
What is a key component of a healthy eating plan?
The Dietary Guidelines for Americans 20202025 promotes a healthy eating plan that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Cited on the US Centers for Disease Control and Prevention (CDC), adding variety to your meals is a key component of a healthy eating plan.
What should a healthy diet include?
The American Heart Association recommends eating a healthy, balanced diet emphasizing a variety of fruits and vegetables, whole grains, and healthy sources of protein such as legumes. According to the AHA's Diet and Lifestyle Recommendations (2021), consuming a healthy diet can reduce risk of cardiovascular disease. Studies have found that a balanced diet can help to lower blood pressure, reduce cholesterol levels, and reduce the risk of heart attack and stroke.
What are the five major food groups?
Eating a balanced diet is important for maintaining good health and wellbeing, according to the Australian Guide to Healthy Eating. The five major food groups include vegetables and legumes/beans, fruit, lean meats and poultry, fish, eggs, tofu, nuts and seeds, grain (cereal) foods, mostly wholegrain or high cereal fibre varieties. Eating a variety of foods from each of these food groups is a great way to ensure a balanced diet and good nutrition. Sources: Better Health Channel (2020) on betterhealth.vic.gov.au/health/HealthyLiving/healthy-eating. Studies have found that eating a balanced diet can reduce the risk of many chronic diseases.
Source:
- Cdc : Healthy Eating, a Healthy Weight, Healthy Weight.
- Clevelandclinic : How Many Calories, You, A Day.
- Www : Good foods, your digestion, - NHS.
- Betterhealth : Healthy eating and diet - Better Health Channel.
- Theconversation : Food variety, our health.
