Introduction
The report is about the diet for healthy food. It consists of the research background which explains why proper food is essential and how individuals can use those foods in their normal diet. It will also explain the level of calories essential for every age group. A balanced diet will help people to be safe from different and destructive diseases. Improper food and an unbalanced diet will let people suffer from a lot of abnormal conditions. Finally, a proposal will be written for the report.
Research Background
The healthy eating does not mean the strict and tight limitation on diet which makes a person unrealistically thin or starving them for food. Instead it means to have good food which provides energy, improves the health and settles the mood. Sometimes, an expert suggests the food which is good for a person but another expert suggests the totally opposite (Mozaffarian, 2014). Creating a good habit of eating should not be restrictive or confusing. A balanced diet is considered as the one which provides nutrition to the functions of a body. For having a nutrition properly, it is very necessary to intake vegetables, lean proteins and whole grains (Krucik, 2012). There are certain tips by which humans can have a healthy food diet.
- Food variety
All the substances and nutrients in food do not provide health. So it is essential to have a variety of different foods so that it gives all the necessary substances to the body (Wendy, 2015). This will also help in reducing the toxic and pesticides items that are there in any food.
- Portion control
A person can eat spinach or broccoli as many times as they want but for the high calorie food, it is essential to keep a portion control. People eat food which has more calories and consider it as a healthy diet plan (Wendy, 2015).
- Aim for calories
A person should aim for having around 2 cups of fruits and 2.5 cups of vegetables for a diet of calories. If a person takes more calories so they should try to aim for less. If a person takes fewer calories so they should even eat less. This will help the individuals to be safe from cancer and many other diseases (Wendy, 2015). Food rich in fibre, vegetables and legumes have high calories. Canned and frozen food are considered as the good diet options.
- More grains
A person needs to eat more grains for a healthy diet which includes oat, wheat and barley. The grain can sustain the germ and bran for the fibre and nutrients. While shopping it is necessary to take those products which show “100% whole wheat” or “100% whole grain” (Wendy, 2015).
- Cholesterol control
A lot of experts now do not advice to limit the intake of cholesterol. The perfect way is to lessen the level of cholesterol which helps in minimising the fats in meats and trans fat such as partially hydrogenated food (Wendy, 2015). An exception is possible with those suffering from diabetes, but they have to discuss this with the doctor first.
Some other tips include:
People should never leave or skip their breakfast due to any reason
It is essential to have a variety of vegetables and fruits 5 times a day for a healthier diet (Jean, 2015)
Some healthier snacks are also required such as dark chocolates, biscuits, juice, fruits.
To be healthy it is essential to have around 6 to 8 glasses of water in a day
Vitamin D is very necessary for healthier and strong bones (Jean, 2015)
Eating disorders need to be carefully examined and treated on time.
According to the USDA i.e. United States Department of Agriculture the intake of calories showed be on the basis of below guidelines:
- Person between the age of 2 to 8 can take from 1000 to 1400 calories
- Active women between the age of 14 to 30 can take from 2400 calories (Krucik, 2012)
- Sedentary women between the age of 14 to 30 can take from 1800 to 2000 calories
- Active men between the age of 14 to 30 can take from 2800 to 3000 calories
- Sedentary men between the age of 14 to 30 can take from 2000 to 2600 calories (Krucik, 2012)
- Active women and men over the age of 30 can take from 2200 to 3000 calories
- Sedentary women and men over 30 can take from 1800 to 2200 calories
Balanced diet is important
It is very important to have a balanced diet because tissues and organs need to have the nutrition in order to work in a perfect way. Without taking the good nutritious food the body will face infections, poor performance, diseases and fatigue. Children who have an improper or poor diet face the developmental and growth issues (Krucik, 2012). The unbalanced diet increases the chances of diabetes and obesity in the people. According to a report 4 out of 10 reasons for deaths are the unbalanced diet which includes:
- Cancer
- Diabetes
- Stroke (Krucik, 2012)
- Heart Diseases, etc.
Proposal for Research
The research topic is the diet for healthy food. Food is a very essential part of human life which has an impact on their day to day activities. It is very necessary for people to have a proper diet pattern. Individuals should know the importance of a balanced diet. This report will help them in clarifying the importance. Some research questions will be developed which will help in clarifying the research and provide findings. These days people consider proper diet as skipping the food which is a very bad habit and can lead to ulcers. Proper food means to have proper food items which have a variety of different nutrition.
References
Jean, C. (2015, 6 2). Healthy eating. Retrieved 1 27, 2016, from NHS: http://www.nhs.uk/Livewell/Goodfood/Pages/healthy-eating-teens.aspx
Krucik, G. (2012, 7 18). Balanced Diet. Retrieved 1 27, 2016, from Health Line: http://www.healthline.com/health/balanced-diet#Overview1
Mozaffarian, D. (2014). Healthy Eating. Retrieved 1 27, 2016, from Help Guide: http://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
Wendy, B. (2015). 14 keys to healthy diet. Retrieved 1 27, 2016, from Berkeley Wellness: http://www.berkeleywellness.com/healthy-eating/food/slideshow/14-keys-healthy-diet
