Longevity and Wellness: The Role of Diet
Everyone wants to live a long and beautiful life, free from health issues and complications. Many also believe that proper dieting, exercise, and healthy living habits play a critical role in physical wellness and improved mental health. While this couldn’t be more true, not all foods or dieting plans offer the same results.
Dieting impacts our lives in many different ways. Following the right diet will ensure that your immune system, brain functioning, energy levels, and even your body weight are kept in check.
With all these backed up by several studies, it’s undoubtedly clear that proper nutrition plays a critical role in longevity and the quality of life.
If you’re keen about your health and want to learn more about the role of diet in long life and keeping you healthy, keep on reading!
Guide to Long life: Good Nutrition and What It Does to Your Body
In the modern world, living a healthy life is more of a deliberate and intentional decision. With the many studies and resources guiding people on how to eat and live healthily, one can easily choose to make health-wise life changes.
While there are many reasons to observe proper dieting on a day-to-day basis, here are the main benefits of nutrition to health and long life.
- It rejuvenates your energy levels
- Contributes to a stronger immune system
- It keeps your body weight in check
- Helps with slowing down the aging process
- Boosts the brain functioning and mental health
About MyPlate Nutrition Guide
The MyPlate nutrition guide aims at sensitizing, emphasizing and actualizing the goal of creating a healthy eating pattern for all Americans.
MyPlate also offers resources, messages, and tools to help people make the right food choices based on their dietary, health and life goals.
According to USDA’s MyPlate nutrition guide, the tools and resources available within the guide have been designed with all the factors such as food preference & availability, health goals, and budget, taken into consideration.
To make sure that you’re eating the right combination of food, the guide recommends that half of your plate be fruits and vegetables. Whole fruits are preferred while veggies can vary.
The other half of the plate should be whole grains such as brown rice, oatmeal, buckwheat, etc.
When it comes to drinks; fat-free yogurt or low-fat milk are recommended. You should also limit sugars and saturated fat while varying your liquid protein sources.
What Should Your Diet Look Like to Achieve Long Life?
While trying to incorporate all the essential nutrients into one meal, it’s important to be wary of the calories you’re taking in.
Be sure you’re eating what’s only sufficient and required by the body. Below are the essential nutrients your diet should have.
Unlike simple carbs that are rich in sugars, complex carbs are rich in fiber and starch. Fiber is an integral part of the diet as it aids in digestion and helps to control cholesterol levels. Complex carbs are digested slowly as compared to simple carbs and they pack more nutrients as well.
These carbs aren’t only healthy but have also been proven to help manage blood sugar levels especially for those with type 2 diabetes.
Some complex carbs are considered more starchy than fibrous, and vice versa. High-starch carbs include potatoes, rice, oats, and cereals, etc.
High-fiber carbs include whole grains, vegetables, certain fruits, nuts, and beans.
Proteins are as essential as any other type of nutrients in your body. Not all protein sources are, however, to a certain degree, safe for human consumption. Certain studies have reported meat-based proteins to be high in saturated fats.
The latter has been linked to heart diseases and obesity. This is the reason why nutritionists have been advocating for lean meat sources with limited fat and calorie content. Such proteins can be found in plants and animals alike.
Examples include skinless turkey/chicken, soybeans, low-fat dairy, seafood (shellfish, mollusks, finfish, etc), beans and dried legumes, tofu, quinoa, to mention a few.
Vegetables and Fruits
Perhaps, some of the most obvious additions you should have in your meal are fruits and vegetables.
This goes without saying that the type of fruits and vegetables you choose determines the quality of nutrients you benefit from.
While that shouldn’t be much of a worry, aim at having plenty of fresh fruits and vegetables in your daily diet.
Various fruits and vegetables have varying quantities of the many vitamins and minerals needed by the body.
Finding a good dieting plan will highlight what’s needed and the many options you can pick to serve your nutritional goals.
There’s a widespread misconception about fats being bad for your health.
The truth is that fats can be classified into two; good fats and bad fats. According to a Harvard report, trans fats are bad for your health while monounsaturated fats and polyunsaturated fats are good for your health.
In a recent research study, another in-between type of fat called saturated fats, often found in meat and dairy products has been found not to increase or influence the risks of heart disease.
That said, saturated fats for a long time have been linked to heart disease and many have been keen to avoid it at all costs.
Some of the foods with large amounts of good fats include; avocados, whole eggs, chia seeds, fatty fish, dark chocolate, nuts, and coconut oil.
Limit processed, sugary, salty foods, and alcohol
While making sure you adhere to the right dietary schedule, there are certain foods you should avoid.
These include processed foods, salty foods, and sugary treats. Certain alcoholic beverages have also been shown to contain unhealthy levels of sugar which could lead to weight gain.
Your health should always be your top priority and you can achieve this by sticking with the right dietary schedule and adopting a healthy lifestyle.
Besides eating healthy, choose a range of physical exercises to keep your body fit and in shape.
Whether you are a newbie or a veteran fitness enthusiast, browse through the many levels of routine exercises to guide you on the journey to wellness, physical fitness, diet, and longevity.