In the present time, overweight and obesity are affecting 70% of adults in the US and there are only a few who are following a proper diet and are leading a healthy life. Poor diet is one of the major causes of chronic diseases like heart diseases, diabetes, hyperlipidemia, and stroke. Lifestyle is a major factor for healthy dietary as our non-stop eating habits can lead us to the bed of a hospital.
A balanced diet including healthy food is the secret to good health. The proper diet contains important nutrients that help our body for proper metabolic function. A lack of consumption of these nutrients or taking wrong types of food causes an accumulation of toxins in our body that leads to deadly diseases in the long run. There are many health diseases that can be aggravated by the intake of false food. Similarly, there are various foods that you can consume in your diet to curb or treat the diseases. It is easy to draw a diet chart that enables you to get proper nutrients in your regular diet. Hence, a healthy diet is essential for the prevention of diseases.
If you include fruits, vegetables and beans are your regular diet then whole grains will automatically appear in your meal. The foremost step you have to take is keeping on what you eat to help fight various chronic diseases. A mixture of whole-grain diet can lower the risk of developing the following:
In case you are diagnosed with one of the above diseases then you must fewer processed food and should eat more whole foods like low-fat milk products, protein-rich foods, whole grains, fruits, and vegetables. The reason for opting these in your plate is that whole foods give disease-fighting fiber, minerals, and vitamins to lower the risk of major diseases. You must be strict on your diet and must completely avoid white bread, fried food, junk, and processed food.
Following are the regimes that you should follow to combat chronic disease:
|Food group||Target Serving|
|Whole grain food||6-8 per day ( includes 1 slice bread, 1 oz dry cereal, half cup rice/pasta|
|Fruits||4-5 per day|
|Vegetables||4-5 per day (includes 1 cup raw and half cup cooked vegetables)|
|Lean, poultry, meats, fish||1 oz but cooked per day|
|Nuts, seeds, legumes||4-5 per week (1/3 cup nuts, seeds, and legumes)|
|Low-fat dairy||2-3 per day (1 cup milk or yogurt)|
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