In an environment that encourages high-calorie intake and nutrient-poor foods, coupled with a sedentary lifestyle, many calories are consumed regularly, leading to the epidemic of obesity and other health issues such as heart disease, diabetes, high blood pressure, strokes, and certain types of cancer. This means one must eat wisely—paying attention to what is consumed and its quantity within the required caloric intake. Additionally, starting with small portions or snacks at home and outside is essential.
#### Dietary Guidelines for a Healthy Diet
- Reduce saturated fats and avoid trans fats.
- Decrease sodium intake.
- Limit added sugars and refined grains.
- Rely more on fruits, vegetables, whole grains, and seafood.
- Control caloric intake and consume nutritious snacks.
#### How Can You Achieve Your Health Goals?
There is a gap between healthy eating principles and actual food consumption; most of us consume too many calories, with very few vegetables and fruits, fiber-rich whole grains, seafood, low-fat milk, and dairy products. Similarly, we tend to consume excessive salt, added sugars, solid fats (the primary sources of saturated and trans fatty acids), and refined grains. To address this issue, energy-rich foods—specifically those high in added sugars and solid fats—should be replaced with low-calorie, nutrient-dense vegetables, fruits, whole grains, and low-fat or fat-free dairy products.
#### Reducing Calories... Where to Start?
Most adults and children consume excessive amounts of sodium, solid fats (the primary sources of saturated and trans fatty acids), added sugars, and refined grains. Furthermore, the diets of most men exceed recommended cholesterol levels. Even if you are not overweight or obese, excessive consumption of sodium, solid fats, saturated and trans fatty acids, cholesterol, and added sugars increases the risk of heart disease and other health issues.
##### Reduce Sodium
The diets of the vast majority contain excessive amounts of sodium, leading to high blood pressure and its consequences, such as heart disease and stroke. Since early stages of blood pressure-related diseases can begin in childhood, sodium intake should be reduced for both children and adults: keep sodium intake to less than 2300 milligrams per day. For individuals aged 51 and older, the appropriate sodium level is about 1500 milligrams per day.
##### Reduce Fats and Cholesterol
Certain dietary fats and cholesterol are primary factors in heart disease and diabetes, significant causes of illness and death. Nevertheless, the consumption of these fats and cholesterol has not changed significantly since 1990. Dietary guidelines stress the importance of reducing saturated and trans fats, and cholesterol, recommending the following:
- Reduce calories from saturated fatty acids to less than 10% of total calories by replacing them with monounsaturated and polyunsaturated fatty acids. Reducing saturated fatty acid calories to 7% can further decrease heart disease risk.
- Maintain cholesterol levels below 300 milligrams per day. Reducing cholesterol intake to less than 200 milligrams per day can benefit anyone at high risk for heart disease.
- Avoid trans fats as much as possible by minimizing foods containing industrial sources of trans fats, such as partially hydrogenated oils, and reducing other solid fats.
Certain proteins—specifically meats, poultry, and eggs—contain solid fats. In contrast, the fats found in seafood, nuts, and seeds are healthier. Dietary guidelines recommend two servings of seafood each week (4 ounces each) or one serving (8 ounces). Additionally, the following is advised:
- Choose a variety of proteins, including seafood, lean meats, poultry, eggs, legumes, peas, soy products, unsalted nuts, and seeds.
- Consume more protein from fish or plant-based sources instead of some meats and poultry, thereby replacing foods with higher solid fat and calorie content with those lower in solid fats and calories.
##### Added Sugars and Refined Grains
If you feel sluggish, dietary guidelines suggest consuming fewer energy-rich carbohydrates—especially refined and sugar-rich sources—to balance energy needs and maintain an ideal weight. Limit sugary beverages, sweets, and refined grain products, replacing them with more whole grains.
