Thursday, March 9, 2017
Eat More Nuts, Less Bacon and Soda
According to a recent study, people are consuming more bacon and soda and less nuts that leads to deaths from heart disease, strokes and diabetes. Overeating bad food and not eating enough healthy food contributes to nearly half of U.S. deaths from these causes, the study suggests.
The healthy food that are not being eaten are nuts and seeds, seafood rich in omega-3 fats including salmon and sardines; fruits and vegetables; and whole grains. While un-healthy food that are being over-eaten are salty foods; processed meats including bacon, bologna and hot dogs; red meat including steaks and hamburgers; sodas and other drinks with lots of sugar.
The study is based on U.S. government data that shows about 700,000 deaths in 2012 from heart disease, strokes and diabetes and on an analysis of national health surveys that asked participants about their eating habits. Most didn't eat the recommended amounts of the foods studied.
Here's a guidelines for a healthy diet:
—Fruits: 3 average-sized fruits daily
—Vegetables: 2 cups cooked or 4 cups raw vegetables daily
—Nuts/seeds: 5 1-ounce servings per week — about 20 nuts per serving
—Whole grains: 2 ½ daily servings
—Polyunsaturated fats, found in many vegetable oils: 11 percent of daily calories
—Seafood: about 8 ounces weekly
—Red meat: 1 serving weekly — 1 medium steak or the equivalent
—Processed meat: None recommended
—Sugary drinks: None recommended
—Salt: 2,000 milligrams daily — just under a teaspoon.
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