Foods
to Fight Disease
When it comes to food, we
can't ignore the facts - or the science. You need a healthy diet for
a healthy life.
Research shows a healthy diet could help or prevent a number of health
problems, including cancer, diabetes, heart disease, and obesity.
And that number keeps growing as researchers learn more about how
nutrition affects your health.
What You Should Know
Adopting a disease-fighting diet is easier than you think. When you
shop, choose fruits, vegetables, beans, and whole grains, such as
brown rice and whole-wheat bread. Avoid foods high in sugar and fat.
Here are some tips for arming yourself against disease with good-for-you
foods:
Follow the Food Guide Pyramid
This guide tells you what foods to include in your diet each day and
in what portions. It shows you how to have a balanced diet by eating
foods from all the basic food groups:
· milk, yogurt and cheese (two to three servings; one cup of
milk or yogurt would be one serving)
· meat, poultry, fish, dry beans, eggs, and nuts (two to three
servings; one serving would be two eggs, ½ cup of tuna fish,
or about ½ of a skinless, cooked chicken breast)
· fruit (two to four servings; one serving would be a medium-sized
apple or banana, ½ cup of canned fruit, or ¼ cup of
dried fruit)
· vegetable (three to five servings; one serving would be ½
cup of raw or cooked vegetables or one cup of raw, leafy vegetables,
such as spinach or lettuce)
· bread, cereal, rice, and pasta (six to 11 servings; a slice
of bread, ½ bagel or English muffin, or ½ cup of pasta
would be a serving)
Think colour
When it comes to fruit and vegetables, eat lots of deep-coloured produce.
Oranges and dark berries, like blueberries and cranberries, are especially
rich in natural plant chemicals that can protect you against diseases
like cancer and heart disease. Orange and dark green vegetables, such
as carrots, sweet potatoes, and spinach are also rich in these plant
chemicals.
Remember fibre
Eating lots of fruits and vegetables will give your body extra water
and fibre, which will help keep your digestive tract clean and healthy.
Beans, bran, whole-grain breads and brown rice, and high-fibre cereals
are also good sources of fibre.
Make good bacteria your friend
Fermented foods like yogurt are especially good for you as you get
older because they contain "good" bacteria that keep your
digestive tract healthy. Check food labels for these bacteria.. The
good bacteria in these foods also fight the bad bacteria that can
enter your body through spoiled food and make you sick.
Eat fatty fish
Your body needs some fats to stay healthy, and the fats found in fish
like salmon and tuna are good for your heart. Fish also provides a
rich source of protein without the large amount of unhealthy fat you
get from red meat.
Try soya
Eating about one to two ounces of soya protein daily can help lower
cholesterol and unhealthy fat in your diet and protect you from heart
disease. You can find many different soya products, which come from
soyabeans, in your food store. The most popular are tofu, soya milk
(in different flavours), soya burgers and hot dogs, soya ice cream,
soya nut butter, and soya flour.
Drink plenty of water
To stay healthy, drink at least eight glasses of water daily. Pay
special attention to drinking enough because your thirst decision
dulls with age, and remember that if you're thirsty, you're already
dehydrated.
Don't abstain if you don't have to
Beer and red wine, in moderation, are another rich source of plant
chemicals. This means no more than one glass of beer or red wine a
day for women, two for men.
Following a healthy diet, along with regular exercise, will prevent
you from gaining weight, which is important for good health. Losing
10 percent of your body weight, for instance, could be enough to lower
your cholesterol. Choose healthy foods for a longer and healthier
life!
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